Comparing Nutrients in 5 ounces Fuji Apples VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Fuji Apples	1%	3%	96%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Fuji Apples	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	NA	23% 7.4g	32g per day for Men 19-50 years
Omega 3	NA	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	NA	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	26.2% 34g	130g per day for Men 19-50 years
Sugars	23% 16.6g	5.34% 3.87g	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	12.6% 9.17g	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	% 4.25g	NA	g per day for Men 19-50 years
Sucrose	% 3.13g	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	0.51% 0.28g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Fuji Apples	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.54% 0.018mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.83% 0.037mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.62% 0.099mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.45% 0.072mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	87.7% 1.14mg	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	1.06% 4.25μg	84% 336μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	2.2% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.7% 0.26mg	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.2% 1.4μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fuji Apples	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	3.94% 0.035mg	288% 2.6mg	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	1.77% 0.14mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	1.9% 0.044mg	130% 3mg	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	2.63% 18.4mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	4.54% 155mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	3.22% 119g	0.046% 1.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Fuji Apples VS Roasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Fuji Apples versus 5 oz of Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Fuji Apples vs Roasted Sunflower Seeds:

• 5 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 8.2 times more Vitamin B1, 9.5 times more Vitamin B2, 100.6 times more Vitamin B3, 138 times more Vitamin B5, 17.9 times more Vitamin B6, 79 times more Vitamin B9, 145 times more Vitamin E and 2.7 times more Vitamin K than Raw Fuji Apples with skin.
• 5 ounces of Fuji Apples have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• Both Raw Fuji Apples with skin as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A in five ounces.

Comparing minerals per 5 ounces for Fuji Apples vs Roasted Sunflower Seeds:

• 5 ounces of Fuji Apples have 70.1 times more Water than Roasted Sunflower Seeds.
• While 5 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 10 times more Calcium, 73.2 times more Copper, 38 times more Iron, 25.8 times more Magnesium, 68.1 times more Manganese, 88.8 times more Phosphorus, 7.8 times more Potassium, more Selenium and 132.3 times more Zinc than Raw Fuji Apples with skin.
• 5 ounces of Fuji Apples lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Fuji Apples have 4.3 times more Sugars than Roasted Sunflower Seeds.
• While 5 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 9.2 times more Energy, 276.7 times more Fat, 1.6 times more Carbohydrate, 5.3 times more Fiber and 96.7 times more Protein than Raw Fuji Apples with skin.
• 5 ounces of Fuji Apples provide inadequate amounts of Protein