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

Macros Ratio

	Protein	Fat	Carbs
Raw Sulfured Dehydrated Apricots	5%	2%	93%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Raw Sulfured Dehydrated Apricots	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	15.6% 454kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	0.91% 0.88g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.061g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	NA	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	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	90% 117g	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	NA	41.4% 15.7g	38g per day for Men 19-50 years
Protein	12.4% 6.95g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Raw Sulfured Dehydrated Apricots	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	100% 897μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.08% 0.061mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.07mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.3% 1.5mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.7% 0.74mg	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	1.4% 5.67μg	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	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	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

	Raw Sulfured Dehydrated Apricots	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.65% 86.5mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	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	112% 8.94mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	22.7% 0.52mg	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	31.8% 223mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	77% 2622mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	NA	204% 112μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	0.046% 1.7g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Raw Sulfured Dehydrated Apricots 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 Raw Sulfured Dehydrated Apricots vs Roasted Sunflower Seeds:

• 5 ounces of Raw Sulfured Dehydrated Apricots have more Vitamin A and 6.8 times more Vitamin C than Roasted Sunflower Seeds.
• While 5 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 2.5 times more Vitamin B1, 1.7 times more Vitamin B2, 2 times more Vitamin B3, 6.6 times more Vitamin B5, 1.5 times more Vitamin B6 and 59.3 times more Vitamin B9 than Raw Sulfured Dehydrated Apricots.
• 5 ounces of Raw Sulfured Dehydrated Apricots have insufficient amounts of Vitamin B9
• 5 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Sulfured Dehydrated Apricots as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Raw Sulfured Dehydrated Apricots have 1.7 times more Iron and 2.2 times more Potassium than Roasted Sunflower Seeds.
• While 5 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 3.2 times more Copper, 2 times more Magnesium, 5.7 times more Manganese, 7.4 times more Phosphorus and 5.3 times more Zinc than Raw Sulfured Dehydrated Apricots.
• Both Raw Sulfured Dehydrated Apricots and Roasted Sunflower Seeds contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Raw Sulfured Dehydrated Apricots have 3.4 times more Carbohydrate than Roasted Sunflower Seeds.
• While 5 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Energy, 80.3 times more Fat, 121.4 times more Saturated Fat, 270.9 times more Omega 6 and 3.9 times more Protein than Raw Sulfured Dehydrated Apricots.
• 5 ounces of Raw Sulfured Dehydrated Apricots provide inadequate amounts of Omega 6