Comparing Nutrients in 1 pound Bartlett Pears VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Bartlett Pears	2%	2%	96%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Bartlett Pears	Sunflower Seeds	Recommended Dietary Allowance
Energy	9.85% 286kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	NA	63% 20.2g	32g per day for Men 19-50 years
Omega 3	NA	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	NA	615% 105g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.4% 68g	69.8% 91g	130g per day for Men 19-50 years
Sugars	60.6% 44g	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	42.3% 30.7g	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	% 11.3g	NA	g per day for Men 19-50 years
Sucrose	% 1.95g	% 11.3g	g per day for Men 19-50 years
Fiber	37% 14g	103% 39g	38g per day for Men 19-50 years
Protein	3.16% 1.77g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Bartlett Pears	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.54% 0.054mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.07% 0.12mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.65% 0.74mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.8% 0.19mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.07% 0.12mg	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	6.8% 27.2μg	257% 1030μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	22% 20mg	7.06% 6.35mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.63% 0.54mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.4% 17.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bartlett Pears	Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.1% 41mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	39.3% 0.35mg	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	10.8% 0.86mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	7.3% 0.17mg	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	7.13% 50mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	13.5% 458mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	10.3% 382g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Bartlett Pears vs Sunflower Seeds:

• Raw Bartlett Pears have 3.1 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 123.3 times more Vitamin B1, 13.7 times more Vitamin B2, 50.8 times more Vitamin B3, 26.9 times more Vitamin B5, 51.7 times more Vitamin B6, 37.8 times more Vitamin B9 and 293.1 times more Vitamin E than Raw Bartlett Pears.
• Both Raw Bartlett Pears as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A in 1 lb.

Comparing minerals per 1 pound for Bartlett Pears vs Sunflower Seeds:

• Raw Bartlett Pears have 17.8 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 8.7 times more Calcium, 23.1 times more Copper, 27.6 times more Iron, 54.2 times more Magnesium, 52.7 times more Manganese, 60 times more Phosphorus, 6.4 times more Potassium, 530 times more Selenium and 62.5 times more Zinc than Raw Bartlett Pears.

Comparison of macro-nutrients per 1 pound:

• Raw Bartlett Pears have 3.7 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 9.3 times more Energy, 321.6 times more Fat, 1.3 times more Carbohydrate, 2.8 times more Fiber and 53.3 times more Protein than Raw Bartlett Pears.
• Both Raw Bartlett Pears as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 1 lb.