Comparing Nutrients in 1 pound Pears, canned, water pack, solids and liquids VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pears, canned, water pack, solids and liquids	2%	1%	97%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Pears, canned, water pack, solids and liquids	Sunflower Seeds	Recommended Dietary Allowance
Energy	4.54% 132kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	0.028% 0.009g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.3% 35.4g	69.8% 91g	130g per day for Men 19-50 years
Sugars	38% 27.7g	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	24.4% 17.7g	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	% 8.6g	NA	g per day for Men 19-50 years
Sucrose	% 1.36g	% 11.3g	g per day for Men 19-50 years
Fiber	19% 7.26g	103% 39g	38g per day for Men 19-50 years
Protein	1.54% 0.86g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Pears, canned, water pack, solids and liquids	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.02% 0.036mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.53% 0.24mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.1mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	469% 6.1mg	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	1.13% 4.54μg	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	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	2.4% 0.36mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pears, canned, water pack, solids and liquids	Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.8% 18mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	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	12% 0.95mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	6.7% 0.15mg	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	4.54% 31.8mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	7.07% 240mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	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	3.7% 0.41mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	11.3% 416g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Pears, canned, water pack, solids and liquids vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 185 times more Vitamin B1, 35.5 times more Vitamin B2, 154.4 times more Vitamin B3, 51.4 times more Vitamin B5, 96.1 times more Vitamin B6, 227 times more Vitamin B9, 1.4 times more Vitamin C and 439.6 times more Vitamin E than Pears, canned, water pack, solids and liquids.
• Both Pears, canned, water pack, solids and liquids 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 Pears, canned, water pack, solids and liquids vs Sunflower Seeds:

• Pears, canned, water pack, solids and liquids have 19.4 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 19.5 times more Calcium, 35.3 times more Copper, 25 times more Iron, 81.3 times more Magnesium, 57.4 times more Manganese, 94.3 times more Phosphorus, 12.2 times more Potassium, more Selenium and 55.6 times more Zinc than Pears, canned, water pack, solids and liquids.

Comparison of macro-nutrients per 1 pound:

• Pears, canned, water pack, solids and liquids have 2.3 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 20.1 times more Energy, 1715.3 times more Fat, 2227.5 times more Saturated Fat, more Omega 3, 3292.9 times more Omega 6, 2.6 times more Carbohydrate, 5.4 times more Fiber and 109.4 times more Protein than Pears, canned, water pack, solids and liquids.
• Both Pears, canned, water pack, solids and liquids as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.