Comparing Nutrients in 1 pound Sunflower Seeds VS Bosc Pears

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Bosc Pears	2%	1%	97%

Macro Nutrients

	Sunflower Seeds	Bosc Pears	Recommended Dietary Allowance
Energy	91% 2649kcal	10.5% 304kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	NA	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	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	56% 73g	130g per day for Men 19-50 years
Sugars	16.4% 12g	64% 46.4g	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	35.3% 25.6g	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	% 11.2g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 9.57g	g per day for Men 19-50 years
Fiber	103% 39g	37% 14g	38g per day for Men 19-50 years
Protein	168% 94g	2.9% 1.63g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Bosc Pears	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	4.54% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	8.03% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	4.3% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	5.17% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	7.33% 0.095mg	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	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.06% 6.35mg	14% 12.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1064% 160mg	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	19.7% 23.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Bosc Pears	Recommended Dietary Allowance
Calcium	35.4% 354mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	52.4% 0.47mg	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	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	9.27% 0.21mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	16.3% 553mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	10% 377g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 123.3 times more Vitamin B1, 15.4 times more Vitamin B2, 54.8 times more Vitamin B3, 19.8 times more Vitamin B5, 64 times more Vitamin B6, 32.4 times more Vitamin B9 and 293.1 times more Vitamin E than Raw Bosc Pears.
• While Raw Bosc Pears contain 2 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Bosc Pears have insufficient amounts of Vitamin A in 1 lb.

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

• Dried Sunflower Seed Kernels have 7.8 times more Calcium, 17.3 times more Copper, 35 times more Iron, 46.4 times more Magnesium, 41.5 times more Manganese, 47.1 times more Phosphorus, 5.3 times more Potassium, more Selenium and 38.5 times more Zinc than Raw Bosc Pears.
• While Raw Bosc Pears contain 17.6 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 8.7 times more Energy, 571.8 times more Fat, 1.2 times more Carbohydrate, 2.8 times more Fiber and 57.7 times more Protein than Raw Bosc Pears.
• While Raw Bosc Pears contain 3.9 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Bosc Pears have insufficient amounts of Glucose and Sucrose in 1 lb.