Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Green Anjou Pears

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Green Anjou Pears	3%	1%	96%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Green Anjou Pears	Recommended Dietary Allowance
Energy	93% 2685kcal	10.3% 299kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	NA	32g per day for Men 19-50 years
Omega 3	23% 0.37g	NA	1.6g per day for Men 19-50 years
Omega 6	913% 155g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	55% 71.6g	130g per day for Men 19-50 years
Sugars	19.5% 14g	61% 44g	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	0% 0g	38% 27.5g	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	% 3.36g	% 15g	g per day for Men 19-50 years
Sucrose	% 10.8g	% 1.5g	g per day for Men 19-50 years
Fiber	127% 48g	37% 14g	38g per day for Men 19-50 years
Protein	162% 91g	3.56% 2g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Green Anjou Pears	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	4.3% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	9.07% 0.12mg	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	265% 1061μg	10.2% 41μg	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	5.54% 5mg	22% 20mg	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	1099% 165mg	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	16.3% 19.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Green Anjou Pears	Recommended Dietary Allowance
Calcium	39.5% 395mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	39% 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	243% 19.4mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	9.47% 0.22mg	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	738% 5166mg	8.42% 59mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	0% 0μg	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	215% 23.6mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	0.19% 7g	10.2% 378g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oil Roasted Sunflower Seeds vs Green Anjou Pears:

• Oil Roasted Sunflower Seed Kernels have 32 times more Vitamin B1, 12.7 times more Vitamin B2, 27.4 times more Vitamin B3, 161.4 times more Vitamin B5, 30.5 times more Vitamin B6, 26 times more Vitamin B9 and 302.8 times more Vitamin E than Raw Green Anjou Pears.
• While Raw Green Anjou Pears contain 4 times more Vitamin C and 1.4 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Green Anjou Pears have insufficient amounts of Vitamin A in 1 lb.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Green Anjou Pears:

• Oil Roasted Sunflower Seed Kernels have 7.9 times more Calcium, 23.4 times more Copper, 17.8 times more Iron, 18.1 times more Magnesium, 43.3 times more Manganese, 87.6 times more Phosphorus, 3.8 times more Potassium, more Selenium and 52.1 times more Zinc than Raw Green Anjou Pears.
• While Raw Green Anjou Pears contain 54.1 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Sunflower Seed Kernels have 9 times more Energy, 513 times more Fat, 1.4 times more Carbohydrate, 3.4 times more Fiber and 45.6 times more Protein than Raw Green Anjou Pears.
• While Raw Green Anjou Pears contain 3.1 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Green Anjou Pears have insufficient amounts of Glucose and Sucrose in 1 lb.