Comparing Nutrients in 1 pound Apricots, canned, water pack, without skin, solids and liquids VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Apricots, canned, water pack, without skin, solids and liquids	11%	1%	88%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Apricots, canned, water pack, without skin, solids and liquids	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.44% 100kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	0.028% 0.009g	100% 32g	32g per day for Men 19-50 years
Omega 3	NA	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.027g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	80% 104g	130g per day for Men 19-50 years
Sugars	NA	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	13% 5g	127% 48g	38g per day for Men 19-50 years
Protein	5.6% 3.13g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Apricots, canned, water pack, without skin, solids and liquids	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	46% 413μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.37% 0.11mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	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	9.07% 8.16mg	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	NA	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apricots, canned, water pack, without skin, solids and liquids	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	34.3% 0.31mg	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	30.6% 2.45mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	10.5% 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	10.4% 72.6mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	20.5% 699mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	NA	645% 355μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	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	11.5% 424g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Apricots, canned, water pack, without skin, solids and liquids VS Oil Roasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Apricots, canned, water pack, without 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, water pack, without skin, solids and liquids vs Oil Roasted Sunflower Seeds:

• 1 pound of Apricots, canned, water pack, without skin, solids and liquids has more Vitamin A and 1.6 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 16 times more Vitamin B1, 11.7 times more Vitamin B2, 9.5 times more Vitamin B3, 75.4 times more Vitamin B5, 14.7 times more Vitamin B6 and 117 times more Vitamin B9 than Apricots, canned, water pack, without skin, solids and liquids.
• 1 pound of Apricots, canned, water pack, without skin, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B9
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Apricots, canned, water pack, without 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, water pack, without skin, solids and liquids vs Oil Roasted Sunflower Seeds:

• 1 pound of Apricots, canned, water pack, without skin, solids and liquids has 60.7 times more Water than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 10.9 times more Calcium, 26.5 times more Copper, 7.9 times more Iron, 14.1 times more Magnesium, 39.2 times more Manganese, 71.2 times more Phosphorus, 3.1 times more Potassium and 47.4 times more Zinc than Apricots, canned, water pack, without skin, solids and liquids.
• 1 pound of Apricots, canned, water pack, without skin, solids and liquids lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Oil Roasted Sunflower Seed Kernels contains 26.9 times more Energy, 1710 times more Fat, 3534 times more Saturated Fat, 5701.3 times more Omega 6, 4.2 times more Carbohydrate, 9.6 times more Fiber and 29.1 times more Protein than Apricots, canned, water pack, without skin, solids and liquids.
• 1 pound of Apricots, canned, water pack, without skin, solids and liquids provide inadequate amounts of Energy, Omega 6 and Protein