Comparing Nutrients in 5 ounces Raw Sulfured Dehydrated Apricots VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Raw Sulfured Dehydrated Apricots	5%	2%	93%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Raw Sulfured Dehydrated Apricots	Sunflower Seeds	Recommended Dietary Allowance
Energy	15.6% 454kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	0.91% 0.88g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.061g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	NA	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	22% 28.3g	130g per day for Men 19-50 years
Sugars	NA	5.12% 3.7g	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	% 3.54g	g per day for Men 19-50 years
Fiber	NA	32% 12g	38g per day for Men 19-50 years
Protein	12.4% 6.95g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Raw Sulfured Dehydrated Apricots	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	100% 897μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.08% 0.061mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.07mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.3% 1.5mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.7% 0.74mg	147% 1.9mg	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	1.4% 5.67μg	80.4% 322μg	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	15% 13.5mg	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	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Sulfured Dehydrated Apricots	Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.65% 86.5mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	283% 2.55mg	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	112% 8.94mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	22.7% 0.52mg	120% 2.76mg	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	31.8% 223mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	77% 2622mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	NA	137% 75μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	0.18% 6.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Sulfured Dehydrated Apricots VS Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Raw Sulfured Dehydrated Apricots versus 5 oz of Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Raw Sulfured Dehydrated Apricots vs Sunflower Seeds:

• 5 ounces of Raw Sulfured Dehydrated Apricots have 211 times more Vitamin A and 6.8 times more Vitamin C than Sunflower Seeds.
• While 5 oz of Dried Sunflower Seed Kernels contain 34.4 times more Vitamin B1, 2.4 times more Vitamin B2, 2.3 times more Vitamin B3, 2.6 times more Vitamin B6 and 56.8 times more Vitamin B9 than Raw Sulfured Dehydrated Apricots.
• Both Raw Sulfured Dehydrated Apricots and Sunflower Seeds provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Raw Sulfured Dehydrated Apricots have insufficient amounts of Vitamin B9
• 5 ounces of Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Sulfured Dehydrated Apricots as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Raw Sulfured Dehydrated Apricots vs Sunflower Seeds:

• 5 ounces of Raw Sulfured Dehydrated Apricots have 1.2 times more Iron and 2.9 times more Potassium than Sunflower Seeds.
• While 5 oz of Dried Sunflower Seed Kernels contain 1.3 times more Calcium, 3.1 times more Copper, 5.2 times more Magnesium, 5.3 times more Manganese, 4.2 times more Phosphorus and 5 times more Zinc than Raw Sulfured Dehydrated Apricots.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Raw Sulfured Dehydrated Apricots have 4.1 times more Carbohydrate than Sunflower Seeds.
• While 5 oz of Dried Sunflower Seed Kernels contain 1.8 times more Energy, 83 times more Fat, 103.6 times more Saturated Fat, 190.5 times more Omega 6 and 4.2 times more Protein than Raw Sulfured Dehydrated Apricots.
• 5 ounces of Raw Sulfured Dehydrated Apricots provide inadequate amounts of Omega 6