Comparing Nutrients in 1 pound Sunflower Seeds VS Raw Sulfured Dehydrated Apricots

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Raw Sulfured Dehydrated Apricots	5%	2%	93%

Macro Nutrients

	Sunflower Seeds	Raw Sulfured Dehydrated Apricots	Recommended Dietary Allowance
Energy	91% 2649kcal	50% 1451kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	NA	1.6g per day for Men 19-50 years
Omega 6	615% 105g	3.23% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	289% 376g	130g per day for Men 19-50 years
Sugars	16.4% 12g	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	% 11.3g	NA	g per day for Men 19-50 years
Fiber	103% 39g	NA	38g per day for Men 19-50 years
Protein	168% 94g	39.7% 22.2g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Raw Sulfured Dehydrated Apricots	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	319% 2871μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	16.3% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	101% 16.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	97% 4.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	181% 2.36mg	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	257% 1030μg	4.54% 18μg	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	7.06% 6.35mg	48% 43mg	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	1064% 160mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Raw Sulfured Dehydrated Apricots	Recommended Dietary Allowance
Calcium	35.4% 354mg	27.7% 277mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	290% 2.6mg	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	298% 24mg	358% 28.6mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	72.8% 1.67mg	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	428% 2994mg	102% 712mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	247% 8391mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	NA	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.92% 34g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seeds VS Raw Sulfured Dehydrated Apricots per 1 lb

Compare the macro and micronutrient content in 1 lb of Sunflower Seeds versus 1 lb of Raw Sulfured Dehydrated Apricots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Raw Sulfured Dehydrated Apricots:

• 1 pound of Sunflower Seeds has 34.4 times more Vitamin B1, 2.4 times more Vitamin B2, 2.3 times more Vitamin B3, 2.6 times more Vitamin B6 and 56.8 times more Vitamin B9 than Raw Sulfured Dehydrated Apricots.
• While 1 lb of Raw Sulfured Dehydrated Apricots contains 211 times more Vitamin A and 6.8 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Raw Sulfured Dehydrated Apricots provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• 1 pound of Raw Sulfured Dehydrated Apricots have insufficient amounts of Vitamin B9
• Both Dried Sunflower Seed Kernels as well as Raw Sulfured Dehydrated Apricots have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Sunflower Seeds vs Raw Sulfured Dehydrated Apricots:

• 1 pound of Sunflower Seeds has 1.3 times more Calcium, 3.1 times more Copper, 5.2 times more Magnesium, 5.3 times more Manganese, 4.2 times more Phosphorus and 5 times more Zinc than Raw Sulfured Dehydrated Apricots.
• While 1 lb of Raw Sulfured Dehydrated Apricots contains 2.9 times more Potassium than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Raw Sulfured Dehydrated Apricots contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sunflower Seeds has 1.8 times more Energy, 83 times more Fat, 103.6 times more Saturated Fat, 190.5 times more Omega 6 and 4.2 times more Protein than Raw Sulfured Dehydrated Apricots.
• While 1 lb of Raw Sulfured Dehydrated Apricots contains 4.1 times more Carbohydrate than Dried Sunflower Seed Kernels.
• 1 pound of Raw Sulfured Dehydrated Apricots provide inadequate amounts of Omega 6