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

Macros Ratio

	Protein	Fat	Carbs
Applesauce, canned, unsweetened, with added ascorbic acid	1%	2%	97%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Applesauce, canned, unsweetened, with added ascorbic acid	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	6.57% 191kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	998% 170g	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	72% 93g	130g per day for Men 19-50 years
Sugars	58.7% 42.6g	NA	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	NA	g per day for Men 19-50 years
Fiber	13% 5g	137% 52g	38g per day for Men 19-50 years
Protein	1.38% 0.77g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Applesauce, canned, unsweetened, with added ascorbic acid	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.83% 0.12mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.4% 0.38mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.19mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.42% 0.12mg	281% 3.65mg	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	270% 1080μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Applesauce, canned, unsweetened, with added ascorbic acid	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.8% 18mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	13.6% 0.12mg	924% 8.3mg	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	386% 31mg	8mg per day for Men 19-50 years
Magnesium	3.24% 13.6mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	417% 9.6mg	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	750% 5253mg	700mg per day for Men 19-50 years
Potassium	9.87% 336mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	1.24% 0.14mg	219% 24mg	11mg per day for Men 19-50 years
Water	11% 400g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Applesauce, canned, unsweetened, with added ascorbic acid VS Toasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Applesauce, canned, unsweetened, with added ascorbic acid versus 1 lb of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Applesauce, canned, unsweetened, with added ascorbic acid has 15.1 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 12.5 times more Vitamin B1, 9.5 times more Vitamin B2, 50 times more Vitamin B3, 172.2 times more Vitamin B5, 29.8 times more Vitamin B6 and 79.3 times more Vitamin B9 than Applesauce, canned, unsweetened, with added ascorbic acid.
• 1 pound of Applesauce, canned, unsweetened, with added ascorbic acid have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B9
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Applesauce, canned, unsweetened, with added ascorbic acid as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Applesauce, canned, unsweetened, with added ascorbic acid has 88.2 times more Water than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 14.3 times more Calcium, 67.9 times more Copper, 29.6 times more Iron, 43 times more Magnesium, 84.6 times more Manganese, 231.6 times more Phosphorus, 6.6 times more Potassium and 176.7 times more Zinc than Applesauce, canned, unsweetened, with added ascorbic acid.
• 1 pound of Applesauce, canned, unsweetened, with added ascorbic acid lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Toasted Sunflower Seed Kernels no Salt contains 14.7 times more Energy, 568 times more Fat, 744.1 times more Saturated Fat, 26.3 times more Omega 3, 3115.8 times more Omega 6, 1.8 times more Carbohydrate, 10.5 times more Fiber and 101.2 times more Protein than Applesauce, canned, unsweetened, with added ascorbic acid.
• 1 pound of Applesauce, canned, unsweetened, with added ascorbic acid provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein