Comparing Nutrients in 5 ounces Golden Delicious Apples VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Golden Delicious Apples	2%	2%	96%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Golden Delicious Apples	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	2.8% 80.8kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	NA	31.3% 10g	32g per day for Men 19-50 years
Omega 3	NA	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	NA	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.3g	25% 32.4g	130g per day for Men 19-50 years
Sugars	19.6% 14.2g	6.1% 4.4g	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% 8.65g	0% 0g	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	% 2.65g	% 1.05g	g per day for Men 19-50 years
Sucrose	% 2.93g	% 3.36g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	39.5% 15g	38g per day for Men 19-50 years
Protein	0.71% 0.4g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Golden Delicious Apples	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.83% 0.037mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.83% 0.13mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.1% 0.1mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	86.4% 1.12mg	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	1.06% 4.25μg	83% 332μg	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	1.73% 1.56mg	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	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.13% 2.55μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Golden Delicious Apples	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	4.72% 0.043mg	284% 2.56mg	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	2.3% 0.18mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	128% 2.95mg	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	2.02% 14mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	4.17% 142mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.059% 2.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Golden Delicious Apples VS Oil Roasted Sunflower Seeds per 5 oz

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

Lets compare vitamin content per 5 ounces of Golden Delicious Apples vs Oil Roasted Sunflower Seeds:

• 5 oz of Oil Roasted Sunflower Seed Kernels contain 17.8 times more Vitamin B1, 10.8 times more Vitamin B2, 43.9 times more Vitamin B3, 93.8 times more Vitamin B5, 15.5 times more Vitamin B6, 78 times more Vitamin B9, 201.8 times more Vitamin E and 1.7 times more Vitamin K than Raw Golden Delicious Apples with skin.
• 5 ounces of Golden Delicious Apples have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• Both Raw Golden Delicious Apples with skin as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A in five ounces.

Comparing minerals per 5 ounces for Golden Delicious Apples vs Oil Roasted Sunflower Seeds:

• 5 ounces of Golden Delicious Apples have 55.7 times more Water than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 14.5 times more Calcium, 60.1 times more Copper, 32.9 times more Iron, 25.4 times more Magnesium, 59.4 times more Manganese, 113.9 times more Phosphorus, 4.8 times more Potassium, more Selenium and 130.3 times more Zinc than Raw Golden Delicious Apples with skin.
• 5 ounces of Golden Delicious Apples lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Golden Delicious Apples have 3.2 times more Sugars and more Fructose than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 10.4 times more Energy, 342 times more Fat, 1.7 times more Carbohydrate, 4.4 times more Fiber and 71.6 times more Protein than Raw Golden Delicious Apples with skin.
• 5 ounces of Golden Delicious Apples provide inadequate amounts of Energy and Protein