Comparing Nutrients in 5 ounces Golden Delicious Apples VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Golden Delicious Apples	2%	2%	96%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Golden Delicious Apples	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	2.8% 80.8kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	NA	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	NA	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	NA	312% 53g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.3g	22.5% 29g	130g per day for Men 19-50 years
Sugars	19.6% 14.2g	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	12% 8.65g	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	% 2.65g	NA	g per day for Men 19-50 years
Sucrose	% 2.93g	NA	g per day for Men 19-50 years
Fiber	8.95% 3.4g	43% 16.3g	38g per day for Men 19-50 years
Protein	0.71% 0.4g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Golden Delicious Apples	Toasted 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	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.83% 0.037mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.83% 0.13mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.1% 0.1mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	87.8% 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	84.3% 337μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.13% 2.55μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Golden Delicious Apples	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	4.72% 0.043mg	289% 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	2.3% 0.18mg	121% 9.65mg	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	2.16% 0.05mg	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	2.02% 14mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	4.17% 142mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	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	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.038% 1.4g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Golden Delicious Apples versus 5 oz of Toasted 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 Toasted Sunflower Seeds:

• 5 oz of Toasted Sunflower Seed Kernels no Salt contain 18.1 times more Vitamin B1, 11 times more Vitamin B2, 44.7 times more Vitamin B3, 95.4 times more Vitamin B5, 15.8 times more Vitamin B6 and 79.3 times more Vitamin B9 than Raw Golden Delicious Apples with skin.
• 5 ounces of Golden Delicious Apples have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw Golden Delicious Apples with skin as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A in five ounces.

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

• 5 ounces of Golden Delicious Apples have 85.8 times more Water than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 9.5 times more Calcium, 61.1 times more Copper, 52.4 times more Iron, 25.8 times more Magnesium, 60.4 times more Manganese, 115.8 times more Phosphorus, 4.9 times more Potassium and 132.5 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 and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Toasted Sunflower Seed Kernels no Salt contain 10.9 times more Energy, 378.7 times more Fat, 1.5 times more Carbohydrate, 4.8 times more Fiber and 61.5 times more Protein than Raw Golden Delicious Apples with skin.
• 5 ounces of Golden Delicious Apples provide inadequate amounts of Energy and Protein