Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Raw Sulfured Dried Apricots

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Raw Sulfured Dried Apricots	5%	2%	93%

Macro Nutrients

	Roasted Sunflower Seeds	Raw Sulfured Dried Apricots	Recommended Dietary Allowance
Energy	91% 2640kcal	37.7% 1093kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	2.4% 2.3g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	0.24% 0.077g	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	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	219% 284g	130g per day for Men 19-50 years
Sugars	17% 12.4g	334% 242g	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	78.2% 56.7g	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	% 150g	g per day for Men 19-50 years
Sucrose	NA	% 35.8g	g per day for Men 19-50 years
Fiber	132% 50.3g	87% 33g	38g per day for Men 19-50 years
Protein	157% 87.7g	27.5% 15.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Raw Sulfured Dried Apricots	Recommended Dietary Allowance
Vitamin A	0% 0μg	91% 816μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	73.4% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	47% 2.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	50% 0.65mg	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	11.3% 45.4μg	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	5.04% 4.54mg	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	131% 19.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Raw Sulfured Dried Apricots	Recommended Dietary Allowance
Calcium	31.8% 318mg	25% 249mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	173% 1.56mg	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	151% 12mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	46.3% 1.07mg	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	46% 322mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	155% 5271mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	18% 9.98μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	3.8% 140g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Roasted Sunflower Seeds has 7.1 times more Vitamin B1, 3.3 times more Vitamin B2, 2.7 times more Vitamin B3, 13.6 times more Vitamin B5, 5.6 times more Vitamin B6, 23.7 times more Vitamin B9 and 6 times more Vitamin E than Raw Sulfured Dried Apricots.
• While 1 lb of Raw Sulfured Dried Apricots contains more Vitamin A than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Raw Sulfured Dried Apricots provide similar amounts of Vitamin K per one pound.
• 1 pound of Roasted Sunflower Seeds have insufficient amounts of Vitamin A
• 1 pound of Raw Sulfured Dried Apricots have insufficient amounts of Vitamin B1
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Sulfured Dried Apricots have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Roasted Sunflower Seeds has 1.3 times more Calcium, 5.3 times more Copper, 1.4 times more Iron, 4 times more Magnesium, 9 times more Manganese, 16.3 times more Phosphorus, 36 times more Selenium and 13.6 times more Zinc than Raw Sulfured Dried Apricots.
• While 1 lb of Raw Sulfured Dried Apricots contains 1.4 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Sunflower Seeds has 2.4 times more Energy, 97.6 times more Fat, 307 times more Saturated Fat, more Omega 3, 443 times more Omega 6, 1.5 times more Fiber and 5.7 times more Protein than Raw Sulfured Dried Apricots.
• While 1 lb of Raw Sulfured Dried Apricots contains 2.6 times more Carbohydrate and 19.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 pound of Raw Sulfured Dried Apricots provide inadequate amounts of Omega 3 and Omega 6