Comparing Nutrients in 5 ounces Peach nectar, canned, with added ascorbic acid VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Peach nectar, canned, with added ascorbic acid	2%	9%	89%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Peach nectar, canned, with added ascorbic acid	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	2.44% 71kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.72g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	5.05% 0.081g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	312% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	22.5% 29g	130g per day for Men 19-50 years
Sugars	22% 16g	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	10.5% 7.63g	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.78g	NA	g per day for Men 19-50 years
Fiber	0.37% 0.14g	43% 16.3g	38g per day for Men 19-50 years
Protein	0.53% 0.3g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Peach nectar, canned, with added ascorbic acid	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.77% 0.28mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.4% 0.071mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.03% 0.052mg	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	0.35% 1.4μg	84.3% 337μg	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	47.6% 43mg	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	5.76% 0.86mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peach nectar, canned, with added ascorbic acid	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	2.83% 0.026mg	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	1.24% 0.099mg	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	0.86% 0.02mg	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% 7.1mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	2.1% 71mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	0.26% 0.028mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	3.34% 124g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Peach nectar, canned, with added ascorbic acid VS Toasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Peach nectar, canned, with added ascorbic acid 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 Peach nectar, canned, with added ascorbic acid vs Toasted Sunflower Seeds:

• 5 ounces of Peach nectar, canned, with added ascorbic acid have more Vitamin A and 21.6 times more Vitamin C than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 5.4 times more Vitamin B1, 14.3 times more Vitamin B2, 21 times more Vitamin B3, 141.2 times more Vitamin B5, 21.8 times more Vitamin B6 and 238 times more Vitamin B9 than Peach nectar, canned, with added ascorbic acid.
• 5 ounces of Peach nectar, canned, with added ascorbic acid have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• 5 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Peach nectar, canned, with added ascorbic acid as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Peach nectar, canned, with added ascorbic acid vs Toasted Sunflower Seeds:

• 5 ounces of Peach nectar, canned, with added ascorbic acid have 87.3 times more Water than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 9.5 times more Calcium, 101.9 times more Copper, 97.3 times more Iron, 25.8 times more Magnesium, 151 times more Manganese, 231.6 times more Phosphorus, 9.8 times more Potassium and 265 times more Zinc than Peach nectar, canned, with added ascorbic acid.
• 5 ounces of Peach nectar, canned, with added ascorbic acid lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Toasted Sunflower Seed Kernels no Salt contain 12.4 times more Energy, 111.4 times more Fat, 26.6 times more Saturated Fat, 1.4 times more Omega 3, 830.9 times more Omega 6, 1.7 times more Carbohydrate, 115 times more Fiber and 82 times more Protein than Peach nectar, canned, with added ascorbic acid.
• 5 ounces of Peach nectar, canned, with added ascorbic acid provide inadequate amounts of Energy, Omega 6, Fiber and Protein