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

Macros Ratio

	Protein	Fat	Carbs
Raw Sulfured Dried Pears	3%	2%	95%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Raw Sulfured Dried Pears	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	41% 1188kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	2.95% 2.86g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.66g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	243% 316g	72% 93g	130g per day for Men 19-50 years
Sugars	389% 282g	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	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	89.5% 34g	137% 52g	38g per day for Men 19-50 years
Protein	15% 8.5g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Raw Sulfured Dried Pears	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	50.6% 0.66mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.22mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	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	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	35.3% 31.8mg	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	1.8% 0.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	77% 93μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Sulfured Dried Pears	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	15.4% 154mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	187% 1.7mg	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	119% 9.53mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	35.6% 150mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	64.5% 1.5mg	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	38.2% 268mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	71% 2418mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	NA	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	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	3.27% 121g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Sulfured Dried Pears VS Toasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Raw Sulfured Dried Pears 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 Raw Sulfured Dried Pears vs Toasted Sunflower Seeds:

• 1 pound of Raw Sulfured Dried Pears has 5 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 40.6 times more Vitamin B1, 2 times more Vitamin B2, 3.1 times more Vitamin B3, 46.1 times more Vitamin B5, 11.2 times more Vitamin B6 and more Vitamin B9 than Raw Sulfured Dried Pears.
• 1 pound of Raw Sulfured Dried Pears have insufficient amounts of Vitamin B1 and Vitamin B9
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Raw Sulfured Dried Pears as well as Toasted 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 Raw Sulfured Dried Pears vs Toasted Sunflower Seeds:

• 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.7 times more Calcium, 4.9 times more Copper, 3.2 times more Iron, 3.9 times more Magnesium, 6.5 times more Manganese, 19.6 times more Phosphorus and 13.6 times more Zinc than Raw Sulfured Dried Pears.
• Both Raw Sulfured Dried Pears and Toasted Sunflower Seeds contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raw Sulfured Dried Pears has 3.4 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 2.4 times more Energy, 90.2 times more Fat, 170.1 times more Saturated Fat, 39.5 times more Omega 3, 256.1 times more Omega 6, 1.5 times more Fiber and 9.2 times more Protein than Raw Sulfured Dried Pears.
• 1 pound of Raw Sulfured Dried Pears provide inadequate amounts of Omega 3 and Omega 6