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

Macros Ratio

	Protein	Fat	Carbs
Pears, canned, water pack, solids and liquids	2%	1%	97%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Pears, canned, water pack, solids and liquids	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	4.54% 132kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	0.028% 0.009g	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	0.19% 0.032g	998% 170g	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	72% 93g	130g per day for Men 19-50 years
Sugars	38% 27.7g	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	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	NA	g per day for Men 19-50 years
Fiber	19% 7.26g	137% 52g	38g per day for Men 19-50 years
Protein	1.54% 0.86g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Pears, canned, water pack, solids and liquids	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.02% 0.036mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.53% 0.24mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.1mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	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	1.13% 4.54μg	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	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pears, canned, water pack, solids and liquids	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.8% 18mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	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	12% 0.95mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	6.7% 0.15mg	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	4.54% 31.8mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	7.07% 240mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	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	3.7% 0.41mg	219% 24mg	11mg per day for Men 19-50 years
Water	11.3% 416g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Pears, canned, water pack, solids and liquids VS Toasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Pears, canned, water pack, solids and liquids 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 Pears, canned, water pack, solids and liquids vs Toasted Sunflower Seeds:

• 1 lb of Toasted Sunflower Seed Kernels no Salt contains 40.6 times more Vitamin B1, 28.5 times more Vitamin B2, 77.7 times more Vitamin B3, 320.9 times more Vitamin B5, 57.5 times more Vitamin B6 and 238 times more Vitamin B9 than Pears, canned, water pack, solids and liquids.
• 1 pound of Pears, canned, water pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Pears, canned, water pack, solids and liquids as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Pears, canned, water pack, solids and liquids vs Toasted Sunflower Seeds:

• 1 pound of Pears, canned, water pack, solids and liquids has 91.8 times more Water than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 14.3 times more Calcium, 36 times more Copper, 32.4 times more Iron, 32.3 times more Magnesium, 62.2 times more Manganese, 165.4 times more Phosphorus, 9.3 times more Potassium and 58.9 times more Zinc than Pears, canned, water pack, solids and liquids.
• 1 pound of Pears, canned, water pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Toasted Sunflower Seed Kernels no Salt contains 21.3 times more Energy, 1893.3 times more Fat, 2976.5 times more Saturated Fat, more Omega 3, 5341.4 times more Omega 6, 2.6 times more Carbohydrate, 7.2 times more Fiber and 90.6 times more Protein than Pears, canned, water pack, solids and liquids.
• 1 pound of Pears, canned, water pack, solids and liquids provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein