Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Pears, canned, extra heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Pears, canned, extra heavy syrup pack, solids and liquids	1%	1%	98%

Macro Nutrients

	Roasted Sunflower Seeds	Pears, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	91% 2640kcal	15% 440kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	NA	1.6g per day for Men 19-50 years
Omega 6	875% 149g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	88% 115g	130g per day for Men 19-50 years
Sugars	17% 12.4g	NA	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	1.54% 0.86g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Pears, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	3.78% 0.045mg	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	6.75% 1.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	2% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	4.9% 0.064mg	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	5.54% 5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Pears, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	31.8% 318mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	24% 0.22mg	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	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	6.3% 0.15mg	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	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	8.54% 290mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	9.1% 337g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Pears, canned, extra heavy syrup pack, solids and liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Sunflower Seeds versus 1 lb of Pears, canned, extra heavy syrup pack, 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 Pears, canned, extra heavy syrup pack, solids and liquids:

• 1 pound of Roasted Sunflower Seeds has 10.6 times more Vitamin B1, 11.2 times more Vitamin B2, 29.6 times more Vitamin B3, 320 times more Vitamin B5, 57.4 times more Vitamin B6 and 237 times more Vitamin B9 than Pears, canned, extra heavy syrup pack, solids and liquids.
• 1 pound of Pears, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Pears, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted Sunflower Seeds vs Pears, canned, extra heavy syrup pack, solids and liquids:

• 1 pound of Roasted Sunflower Seeds has 14 times more Calcium, 38.1 times more Copper, 17.3 times more Iron, 32.3 times more Magnesium, 65.9 times more Manganese, 165 times more Phosphorus, 13.3 times more Potassium and 66.1 times more Zinc than Pears, canned, extra heavy syrup pack, solids and liquids.
• While 1 lb of Pears, canned, extra heavy syrup pack, solids and liquids contains 61.9 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 pound of Pears, canned, extra heavy syrup pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Sunflower Seeds has 6 times more Energy, 383.1 times more Fat, 745.6 times more Saturated Fat, 1130.4 times more Omega 6, 6.9 times more Fiber and 101.7 times more Protein than Pears, canned, extra heavy syrup pack, solids and liquids.
• Both Roasted Sunflower Seeds and Pears, canned, extra heavy syrup pack, solids and liquids offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Pears, canned, extra heavy syrup pack, solids and liquids provide inadequate amounts of Omega 6 and Protein