Comparing Nutrients in 1 pound Bartlett Pears VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Bartlett Pears	2%	2%	96%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Bartlett Pears	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	9.85% 286kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	NA	84.4% 27g	32g per day for Men 19-50 years
Omega 3	NA	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	NA	998% 170g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.4% 68g	72% 93g	130g per day for Men 19-50 years
Sugars	60.6% 44g	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	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	NA	g per day for Men 19-50 years
Fiber	37% 14g	137% 52g	38g per day for Men 19-50 years
Protein	3.16% 1.77g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Bartlett Pears	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.54% 0.054mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.07% 0.12mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.65% 0.74mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.8% 0.19mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.07% 0.12mg	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	6.8% 27.2μg	270% 1080μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.4% 17.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bartlett Pears	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.1% 41mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	39.3% 0.35mg	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	10.8% 0.86mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	7.3% 0.17mg	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	7.13% 50mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	13.5% 458mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	219% 24mg	11mg per day for Men 19-50 years
Water	10.3% 382g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Bartlett Pears VS Toasted Sunflower Seeds per 1 lb

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

• 1 pound of Bartlett Pears has 3.1 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 27.1 times more Vitamin B1, 11 times more Vitamin B2, 25.6 times more Vitamin B3, 168.1 times more Vitamin B5, 31 times more Vitamin B6 and 39.7 times more Vitamin B9 than Raw Bartlett Pears.
• 1 pound of Bartlett Pears have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Raw Bartlett Pears as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A in one pound.

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

• 1 pound of Bartlett Pears has 84.1 times more Water than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 6.3 times more Calcium, 23.5 times more Copper, 35.8 times more Iron, 21.5 times more Magnesium, 57.1 times more Manganese, 105.3 times more Phosphorus, 4.9 times more Potassium and 66.3 times more Zinc than Raw Bartlett Pears.
• 1 pound of Bartlett Pears lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Toasted Sunflower Seed Kernels no Salt contains 9.8 times more Energy, 355 times more Fat, 1.4 times more Carbohydrate, 3.7 times more Fiber and 44.1 times more Protein than Raw Bartlett Pears.
• 1 pound of Bartlett Pears provide inadequate amounts of Protein