Comparing Nutrients in 5 ounces Sweetened Canned Applesauce with Salt VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sweetened Canned Applesauce with Salt	1%	2%	97%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Sweetened Canned Applesauce with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.7% 108kcal	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	0.13% 0.043g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.7% 28.2g	26.2% 34g	130g per day for Men 19-50 years
Sugars	NA	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	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	4.48% 1.7g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	0.46% 0.26g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Sweetened Canned Applesauce with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	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	3.05% 0.04mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.67% 0.27mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.47% 0.074mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.83% 0.037mg	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	0.35% 1.4μg	84% 336μg	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	2.68% 2.4mg	2.2% 2mg	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	NA	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Canned Applesauce with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	6.77% 0.061mg	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	6.2% 0.5mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	1% 4.25mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	4.62% 0.11mg	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	1.4% 9.92mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	2.54% 86.5mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	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	3.05% 113g	0.046% 1.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Canned Applesauce with Salt VS Roasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Sweetened Canned Applesauce with Salt 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 Sweetened Canned Applesauce with Salt vs Roasted Sunflower Seeds:

• 5 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 8.2 times more Vitamin B1, 8.8 times more Vitamin B2, 37.5 times more Vitamin B3, 135.4 times more Vitamin B5, 30.9 times more Vitamin B6 and 237 times more Vitamin B9 than Sweetened Canned Applesauce with Salt.
• 5 ounces of Sweetened Canned Applesauce with Salt have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Sweetened Canned Applesauce with Salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Sweetened Canned Applesauce with Salt vs Roasted Sunflower Seeds:

• 5 ounces of Sweetened Canned Applesauce with Salt have 66.3 times more Water than Roasted Sunflower Seeds.
• While 5 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 17.5 times more Calcium, 42.6 times more Copper, 10.9 times more Iron, 43 times more Magnesium, 28.1 times more Manganese, 165 times more Phosphorus, 13.9 times more Potassium, 264.3 times more Selenium and 132.3 times more Zinc than Sweetened Canned Applesauce with Salt.
• 5 ounces of Sweetened Canned Applesauce with Salt lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 7.7 times more Energy, 276.7 times more Fat, 174 times more Saturated Fat, 7.7 times more Omega 3, 728.5 times more Omega 6, 9.3 times more Fiber and 107.4 times more Protein than Sweetened Canned Applesauce with Salt.
• Both Sweetened Canned Applesauce with Salt and Roasted Sunflower Seeds offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Sweetened Canned Applesauce with Salt provide inadequate amounts of Omega 3, Omega 6 and Protein