Comparing Nutrients in 5 ounces Apricots, canned, light syrup pack, with skin, solids and liquids VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Apricots, canned, light syrup pack, with skin, solids and liquids	3%	1%	96%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Apricots, canned, light syrup pack, with skin, solids and liquids	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	0.073% 0.071g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	0.013% 0.004g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.083% 0.014g	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.4g	25% 32.4g	130g per day for Men 19-50 years
Sugars	29% 21g	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	NA	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	NA	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 3.36g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	39.5% 15g	38g per day for Men 19-50 years
Protein	1.34% 0.75g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Apricots, canned, light syrup pack, with skin, solids and liquids	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	10.4% 94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.9% 0.023mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.7% 0.43mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.6% 0.13mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	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	0.71% 2.83μg	83% 332μg	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	4.25% 3.83mg	1.73% 1.56mg	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	5.67% 0.85mg	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apricots, canned, light syrup pack, with skin, solids and liquids	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	12.4% 0.11mg	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	6.9% 0.55mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	3.2% 0.074mg	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	2.63% 18.4mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	5.75% 196mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	3.16% 117g	0.059% 2.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Apricots, canned, light syrup pack, with skin, solids and liquids VS Oil Roasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Apricots, canned, light syrup pack, with skin, solids and liquids 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 Apricots, canned, light syrup pack, with skin, solids and liquids vs Oil Roasted Sunflower Seeds:

• 5 ounces of Apricots, canned, light syrup pack, with skin, solids and liquids have more Vitamin A and 2.5 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 20 times more Vitamin B1, 14 times more Vitamin B2, 13.6 times more Vitamin B3, 75.4 times more Vitamin B5, 14.7 times more Vitamin B6, 117 times more Vitamin B9, 60.6 times more Vitamin E and 1.4 times more Vitamin K than Apricots, canned, light syrup pack, with skin, solids and liquids.
• 5 ounces of Apricots, canned, light syrup pack, with skin, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin K
• 5 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Apricots, canned, light syrup pack, with skin, solids and liquids as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Apricots, canned, light syrup pack, with skin, solids and liquids vs Oil Roasted Sunflower Seeds:

• 5 ounces of Apricots, canned, light syrup pack, with skin, solids and liquids have 53.6 times more Water than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 7.9 times more Calcium, 22.8 times more Copper, 11 times more Iron, 15.9 times more Magnesium, 40 times more Manganese, 87.6 times more Phosphorus, 3.5 times more Potassium, 782 times more Selenium and 47.4 times more Zinc than Apricots, canned, light syrup pack, with skin, solids and liquids.
• 5 ounces of Apricots, canned, light syrup pack, with skin, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Apricots, canned, light syrup pack, with skin, solids and liquids have 4.8 times more Sugars than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 9.4 times more Energy, 1026 times more Fat, 2356 times more Saturated Fat, more Omega 3, 3420.8 times more Omega 6, 1.4 times more Carbohydrate, 6.6 times more Fiber and 37.8 times more Protein than Apricots, canned, light syrup pack, with skin, solids and liquids.
• 5 ounces of Apricots, canned, light syrup pack, with skin, solids and liquids provide inadequate amounts of Omega 3, Omega 6 and Protein