Comparing Nutrients in 1 pound Pears, dried, sulfured, stewed, with added sugar VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pears, dried, sulfured, stewed, with added sugar	2%	2%	96%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Pears, dried, sulfured, stewed, with added sugar	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	22% 635kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.3g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	130% 168g	84% 109g	130g per day for Men 19-50 years
Sugars	NA	17% 12.4g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	69.2% 26.3g	132% 50.3g	38g per day for Men 19-50 years
Protein	6.97% 3.9g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Pears, dried, sulfured, stewed, with added sugar	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.44% 1.5mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.35% 0.32mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	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	0% 0μg	269% 1075μg	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	19% 17.2mg	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	NA	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pears, dried, sulfured, stewed, with added sugar	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.8% 68mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	86% 0.78mg	922% 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	55% 4.4mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	29.8% 0.68mg	416% 9.57mg	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	17.5% 122mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	32.7% 1111mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	19.8% 11μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	218% 24mg	11mg per day for Men 19-50 years
Water	7.5% 278g	0.15% 5.44g	3700g per day for Men 19-50 years

Nutrient Comparison: Pears, dried, sulfured, stewed, with added sugar VS Roasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Pears, dried, sulfured, stewed, with added sugar versus 1 lb of Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Pears, dried, sulfured, stewed, with added sugar vs Roasted Sunflower Seeds:

• 1 pound of Pears, dried, sulfured, stewed, with added sugar has 2.7 times more Vitamin C than Roasted Sunflower Seeds.
• While 1 lb of Dry Roasted Sunflower Seed Kernels no Salt contains 26.5 times more Vitamin B1, 12.9 times more Vitamin B2, 21.1 times more Vitamin B3, 100.6 times more Vitamin B5, 24.4 times more Vitamin B6 and more Vitamin B9 than Pears, dried, sulfured, stewed, with added sugar.
• 1 pound of Pears, dried, sulfured, stewed, with added sugar have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B9
• 1 pound of Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Pears, dried, sulfured, stewed, with added sugar as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Pears, dried, sulfured, stewed, with added sugar vs Roasted Sunflower Seeds:

• 1 lb of Dry Roasted Sunflower Seed Kernels no Salt contains 4.7 times more Calcium, 10.7 times more Copper, 3.9 times more Iron, 8.6 times more Magnesium, 14 times more Manganese, 42.8 times more Phosphorus, 3.5 times more Potassium, 33 times more Selenium and 29.4 times more Zinc than Pears, dried, sulfured, stewed, with added sugar.
• 1 pound of Pears, dried, sulfured, stewed, with added sugar lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pears, dried, sulfured, stewed, with added sugar has 1.5 times more Carbohydrate than Roasted Sunflower Seeds.
• While 1 lb of Dry Roasted Sunflower Seed Kernels no Salt contains 4.2 times more Energy, 171.7 times more Fat, 326.2 times more Saturated Fat, 69 times more Omega 3, 489.3 times more Omega 6, 1.9 times more Fiber and 22.5 times more Protein than Pears, dried, sulfured, stewed, with added sugar.
• 1 pound of Pears, dried, sulfured, stewed, with added sugar provide inadequate amounts of Omega 3, Omega 6 and Protein