Comparing Nutrients in 1 pound Applesauce, canned, unsweetened, with added ascorbic acid VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Applesauce, canned, unsweetened, with added ascorbic acid	1%	2%	97%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Applesauce, canned, unsweetened, with added ascorbic acid	Sunflower Seeds	Recommended Dietary Allowance
Energy	6.57% 191kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.3% 51g	69.8% 91g	130g per day for Men 19-50 years
Sugars	58.7% 42.6g	16.4% 12g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	36.8% 26.7g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 10.4g	NA	g per day for Men 19-50 years
Sucrose	% 5.13g	% 11.3g	g per day for Men 19-50 years
Fiber	13% 5g	103% 39g	38g per day for Men 19-50 years
Protein	1.38% 0.77g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Applesauce, canned, unsweetened, with added ascorbic acid	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.83% 0.12mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.4% 0.38mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.19mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.42% 0.12mg	469% 6.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.4% 13.6μg	257% 1030μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	107% 96mg	7.06% 6.35mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.84% 0.73mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Applesauce, canned, unsweetened, with added ascorbic acid	Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.8% 18mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	13.6% 0.12mg	907% 8.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	13% 1.04mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	3.24% 13.6mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	385% 8.85mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3.24% 22.7mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	9.87% 336mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	1.24% 0.14mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	11% 400g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Applesauce, canned, unsweetened, with added ascorbic acid vs Sunflower Seeds:

• Applesauce, canned, unsweetened, with added ascorbic acid has 15.1 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 56.9 times more Vitamin B1, 11.8 times more Vitamin B2, 99.2 times more Vitamin B3, 27.6 times more Vitamin B5, 49.8 times more Vitamin B6, 75.7 times more Vitamin B9 and 219.8 times more Vitamin E than Applesauce, canned, unsweetened, with added ascorbic acid.
• Both Applesauce, canned, unsweetened, with added ascorbic acid as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Applesauce, canned, unsweetened, with added ascorbic acid vs Sunflower Seeds:

• Applesauce, canned, unsweetened, with added ascorbic acid has 18.7 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 19.5 times more Calcium, 66.7 times more Copper, 22.8 times more Iron, 108.3 times more Magnesium, 78 times more Manganese, 132 times more Phosphorus, 8.7 times more Potassium, 176.7 times more Selenium and 166.7 times more Zinc than Applesauce, canned, unsweetened, with added ascorbic acid.

Comparison of macro-nutrients per 1 pound:

• Applesauce, canned, unsweetened, with added ascorbic acid has 3.6 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 13.9 times more Energy, 514.6 times more Fat, 556.9 times more Saturated Fat, 20 times more Omega 3, 1920.8 times more Omega 6, 1.8 times more Carbohydrate, 7.8 times more Fiber and 122.2 times more Protein than Applesauce, canned, unsweetened, with added ascorbic acid.
• Both Applesauce, canned, unsweetened, with added ascorbic acid as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.