Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Microwave Cooked Apples no skin

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Microwave Cooked Apples no skin	2%	6%	92%

Macro Nutrients

	Roasted Sunflower Seeds	Microwave Cooked Apples no skin	Recommended Dietary Allowance
Energy	91% 2640kcal	8.76% 254kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	50.3% 65.4g	130g per day for Men 19-50 years
Sugars	17% 12.4g	72.6% 52.7g	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	NA	NA	g per day for Men 19-50 years
Fiber	132% 50.3g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	157% 87.7g	2.27% 1.27g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Microwave Cooked Apples no skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	6.43% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	3.84% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	1.73% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	4.17% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	16% 0.21mg	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	269% 1075μg	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	1.5% 1.36mg	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	789% 118mg	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Microwave Cooked Apples no skin	Recommended Dietary Allowance
Calcium	31.8% 318mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	23% 0.21mg	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	215% 17.2mg	9.64% 0.77mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	3.24% 13.6mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	28% 0.64mg	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	748% 5239mg	5.2% 36.3mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	12.4% 422mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	10.4% 384g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Roasted Sunflower Seeds vs Microwave Cooked Apples no skin:

• Dry Roasted Sunflower Seed Kernels no Salt have 6.2 times more Vitamin B1, 22.4 times more Vitamin B2, 115.4 times more Vitamin B3, 153 times more Vitamin B5, 17.5 times more Vitamin B6, 237 times more Vitamin B9, 4.7 times more Vitamin C, 522 times more Vitamin E and 3.9 times more Vitamin K than Microwave cooked raw apples without skin.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Microwave cooked raw apples without skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Roasted Sunflower Seeds vs Microwave Cooked Apples no skin:

• Dry Roasted Sunflower Seed Kernels no Salt have 14 times more Calcium, 39.8 times more Copper, 22.4 times more Iron, 43 times more Magnesium, 14.9 times more Manganese, 144.4 times more Phosphorus, 9.1 times more Potassium, 264.3 times more Selenium and 132.3 times more Zinc than Microwave cooked raw apples without skin.
• While Microwave cooked raw apples without skin contain 70.5 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Sunflower Seed Kernels no Salt have 10.4 times more Energy, 118.6 times more Fat, 76.8 times more Saturated Fat, 3.3 times more Omega 3, 324.6 times more Omega 6, 1.7 times more Carbohydrate, 4 times more Fiber and 69 times more Protein than Microwave cooked raw apples without skin.
• While Microwave cooked raw apples without skin contain 4.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Microwave cooked raw apples without skin have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.