Comparing Nutrients in 1 pound Apricots, canned, light syrup pack, with skin, solids and liquids VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Apricots, canned, light syrup pack, with skin, solids and liquids	3%	1%	96%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Apricots, canned, light syrup pack, with skin, solids and liquids	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	9.85% 286kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	0.043% 0.014g	100% 32g	32g per day for Men 19-50 years
Omega 3	0% 0g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.5% 74.8g	80% 104g	130g per day for Men 19-50 years
Sugars	93% 67.5g	19.5% 14g	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	NA	0% 0g	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	NA	% 3.36g	g per day for Men 19-50 years
Sucrose	NA	% 10.8g	g per day for Men 19-50 years
Fiber	19% 7.26g	127% 48g	38g per day for Men 19-50 years
Protein	4.3% 2.4g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Apricots, canned, light syrup pack, with skin, solids and liquids	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	33.3% 299μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.05% 0.073mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.6% 1.38mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.35% 0.42mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.24mg	276% 3.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.27% 9.07μg	265% 1061μg	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	13.6% 12.2mg	5.54% 5mg	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	18% 2.72mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apricots, canned, light syrup pack, with skin, solids and liquids	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5% 50mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	909% 8.2mg	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	22% 1.77mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	410% 9.43mg	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	8.42% 59mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	18.4% 626mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	10% 374g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Apricots, canned, light syrup pack, with skin, solids and liquids VS Oil Roasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Apricots, canned, light syrup pack, with skin, solids and liquids versus 1 lb of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Apricots, canned, light syrup pack, with skin, solids and liquids vs Oil Roasted Sunflower Seeds:

• 1 pound of Apricots, canned, light syrup pack, with skin, solids and liquids has more Vitamin A and 2.5 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 20 times more Vitamin B1, 14 times more Vitamin B2, 13.6 times more Vitamin B3, 75.4 times more Vitamin B5, 14.7 times more Vitamin B6, 117 times more Vitamin B9, 60.6 times more Vitamin E and 1.4 times more Vitamin K than Apricots, canned, light syrup pack, with skin, solids and liquids.
• 1 pound of Apricots, canned, light syrup pack, with skin, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin K
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Apricots, canned, light syrup pack, with skin, solids and liquids as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Apricots, canned, light syrup pack, with skin, solids and liquids vs Oil Roasted Sunflower Seeds:

• 1 pound of Apricots, canned, light syrup pack, with skin, solids and liquids has 53.6 times more Water than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 7.9 times more Calcium, 22.8 times more Copper, 11 times more Iron, 15.9 times more Magnesium, 40 times more Manganese, 87.6 times more Phosphorus, 3.5 times more Potassium, 782 times more Selenium and 47.4 times more Zinc than Apricots, canned, light syrup pack, with skin, solids and liquids.
• 1 pound of Apricots, canned, light syrup pack, with skin, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Apricots, canned, light syrup pack, with skin, solids and liquids has 4.8 times more Sugars than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 9.4 times more Energy, 1026 times more Fat, 2356 times more Saturated Fat, more Omega 3, 3420.8 times more Omega 6, 1.4 times more Carbohydrate, 6.6 times more Fiber and 37.8 times more Protein than Apricots, canned, light syrup pack, with skin, solids and liquids.
• 1 pound of Apricots, canned, light syrup pack, with skin, solids and liquids provide inadequate amounts of Omega 3, Omega 6 and Protein