Comparing Nutrients in 1 pound Raw Sulfured Dried Apricots VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Raw Sulfured Dried Apricots	5%	2%	93%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Raw Sulfured Dried Apricots	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	37.7% 1093kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	2.4% 2.3g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	0% 0g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	1.97% 0.34g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	219% 284g	72% 93g	130g per day for Men 19-50 years
Sugars	334% 242g	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	78.2% 56.7g	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	% 150g	NA	g per day for Men 19-50 years
Sucrose	% 35.8g	NA	g per day for Men 19-50 years
Fiber	87% 33g	137% 52g	38g per day for Men 19-50 years
Protein	27.5% 15.4g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Raw Sulfured Dried Apricots	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	91% 816μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.4% 11.7mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.34mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	281% 3.65mg	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	11.3% 45.4μg	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	5.04% 4.54mg	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	131% 19.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Sulfured Dried Apricots	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	25% 249mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	151% 12mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	46.3% 1.07mg	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	46% 322mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	155% 5271mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	18% 9.98μg	NA	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	219% 24mg	11mg per day for Men 19-50 years
Water	3.8% 140g	0.12% 4.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Raw Sulfured Dried Apricots vs Toasted Sunflower Seeds:

• Raw Sulfured Dried Apricots have more Vitamin A than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 21.7 times more Vitamin B1, 3.9 times more Vitamin B2, 1.6 times more Vitamin B3, 13.7 times more Vitamin B5, 5.6 times more Vitamin B6, 23.8 times more Vitamin B9 and 1.4 times more Vitamin C than Raw Sulfured Dried Apricots.
• Both Raw Sulfured Dried Apricots as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Raw Sulfured Dried Apricots vs Toasted Sunflower Seeds:

• Raw Sulfured Dried Apricots have 2.4 times more Potassium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 5.3 times more Copper, 2.6 times more Iron, 4 times more Magnesium, 9 times more Manganese, 16.3 times more Phosphorus and 13.6 times more Zinc than Raw Sulfured Dried Apricots.
• Both Raw Sulfured Dried Apricots and Toasted Sunflower Seed Kernels no Salt have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Sulfured Dried Apricots have 3 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.6 times more Energy, 111.4 times more Fat, 350.2 times more Saturated Fat, more Omega 3, 505.3 times more Omega 6, 1.6 times more Fiber and 5.1 times more Protein than Raw Sulfured Dried Apricots.
• Both Raw Sulfured Dried Apricots as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.