Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Apricots, canned, heavy syrup pack, with skin, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Apricots, canned, heavy syrup pack, with skin, solids and liquids	2%	1%	97%

Macro Nutrients

	Roasted Sunflower Seeds	Apricots, canned, heavy syrup pack, with skin, solids and liquids	Recommended Dietary Allowance
Energy	91% 2640kcal	13% 376kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	0.071% 0.023g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	0.4% 0.068g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	75% 97g	130g per day for Men 19-50 years
Sugars	17% 12.4g	124% 90g	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	19% 7.26g	38g per day for Men 19-50 years
Protein	157% 87.7g	4.3% 2.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Apricots, canned, heavy syrup pack, with skin, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	31.2% 281μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	10.7% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	8.35% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	19% 0.24mg	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	2.27% 9.07μg	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	15.6% 14mg	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	18% 2.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Apricots, canned, heavy syrup pack, with skin, solids and liquids	Recommended Dietary Allowance
Calcium	31.8% 318mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	39.3% 0.35mg	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	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	10% 0.23mg	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	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	9.5% 352g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Apricots, canned, heavy syrup pack, with skin, solids and liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Sunflower Seeds versus 1 lb of Apricots, canned, heavy syrup pack, with skin, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Roasted Sunflower Seeds vs Apricots, canned, heavy syrup pack, with skin, solids and liquids:

• 1 pound of Roasted Sunflower Seeds has 5.3 times more Vitamin B1, 11.2 times more Vitamin B2, 18.7 times more Vitamin B3, 76.5 times more Vitamin B5, 14.9 times more Vitamin B6, 118.5 times more Vitamin B9, 43.5 times more Vitamin E and 1.2 times more Vitamin K than Apricots, canned, heavy syrup pack, with skin, solids and liquids.
• While 1 lb of Apricots, canned, heavy syrup pack, with skin, solids and liquids contains more Vitamin A and 2.2 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 pound of Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• 1 pound of Apricots, canned, heavy syrup pack, with skin, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B9 and Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Apricots, canned, heavy syrup pack, with skin, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted Sunflower Seeds vs Apricots, canned, heavy syrup pack, with skin, solids and liquids:

• 1 pound of Roasted Sunflower Seeds has 7.8 times more Calcium, 23.5 times more Copper, 12.7 times more Iron, 18.4 times more Magnesium, 41.4 times more Manganese, 96.3 times more Phosphorus, 6.1 times more Potassium, 793 times more Selenium and 48.1 times more Zinc than Apricots, canned, heavy syrup pack, with skin, solids and liquids.
• While 1 lb of Apricots, canned, heavy syrup pack, with skin, solids and liquids contains 64.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 pound of Apricots, canned, heavy syrup pack, with skin, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Sunflower Seeds has 7 times more Energy, 622.5 times more Fat, 1043.8 times more Saturated Fat, more Omega 3, 2185.5 times more Omega 6, 6.9 times more Fiber and 36.5 times more Protein than Apricots, canned, heavy syrup pack, with skin, solids and liquids.
• While 1 lb of Apricots, canned, heavy syrup pack, with skin, solids and liquids contains 7.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Apricots, canned, heavy syrup pack, with skin, solids and liquids offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Apricots, canned, heavy syrup pack, with skin, solids and liquids provide inadequate amounts of Omega 3, Omega 6 and Protein