Comparing Nutrients in 1 pound Sunflower Seeds VS Peach nectar, canned, with added ascorbic acid

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Peach nectar, canned, with added ascorbic acid	2%	9%	89%

Macro Nutrients

	Sunflower Seeds	Peach nectar, canned, with added ascorbic acid	Recommended Dietary Allowance
Energy	91% 2649kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	2.4% 2.3g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	3.18% 1g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	1.2% 0.2g	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	41.6% 54g	130g per day for Men 19-50 years
Sugars	16.4% 12g	70% 50.6g	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	33.7% 24.4g	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	% 23.7g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 2.5g	g per day for Men 19-50 years
Fiber	103% 39g	1.2% 0.45g	38g per day for Men 19-50 years
Protein	168% 94g	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Peach nectar, canned, with added ascorbic acid	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	14% 127μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	4.54% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	13% 0.17mg	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	1.13% 4.54μg	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	152% 137mg	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	18.4% 2.77mg	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	Peach nectar, canned, with added ascorbic acid	Recommended Dietary Allowance
Calcium	35.4% 354mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	9.07% 0.082mg	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	3.97% 0.32mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	2.76% 0.064mg	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	3.24% 22.7mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	6.67% 227mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	NA	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	0.82% 0.091mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	10.7% 396g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Peach nectar, canned, with added ascorbic acid:

• Dried Sunflower Seed Kernels have 24.7 times more Vitamin B1, 17.8 times more Vitamin B2, 41.7 times more Vitamin B3, 22.6 times more Vitamin B5, 36.4 times more Vitamin B6, 227 times more Vitamin B9 and 57.7 times more Vitamin E than Peach nectar, canned, with added ascorbic acid.
• While Peach nectar, canned, with added ascorbic acid contains 9.3 times more Vitamin A and 21.6 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Peach nectar, canned, with added ascorbic acid have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Peach nectar, canned, with added ascorbic acid:

• Dried Sunflower Seed Kernels have 13 times more Calcium, 100 times more Copper, 75 times more Iron, 65 times more Magnesium, 139.3 times more Manganese, 132 times more Phosphorus, 12.9 times more Potassium and 250 times more Zinc than Peach nectar, canned, with added ascorbic acid.
• While Peach nectar, canned, with added ascorbic acid contains 18.5 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 11.7 times more Energy, 100.9 times more Fat, 19.9 times more Saturated Fat, 512.2 times more Omega 6, 1.7 times more Carbohydrate, 86 times more Fiber and 99 times more Protein than Peach nectar, canned, with added ascorbic acid.
• While Peach nectar, canned, with added ascorbic acid contains 4.3 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Peach nectar, canned, with added ascorbic acid have similar amounts of Omega 3 per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Peach nectar, canned, with added ascorbic acid have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.