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

Macros Ratio

	Protein	Fat	Carbs
Raw Sulfured Dehydrated Peaches	5%	3%	92%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Raw Sulfured Dehydrated Peaches	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	16% 461kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.46g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	4.05% 0.69g	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	91% 118g	25% 32.4g	130g per day for Men 19-50 years
Sugars	NA	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	NA	39.5% 15g	38g per day for Men 19-50 years
Protein	12.4% 6.93g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Raw Sulfured Dehydrated Peaches	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	11% 101μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.7% 6.84mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.3% 0.23mg	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	2.5% 9.92μg	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	16.7% 15mg	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	NA	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Sulfured Dehydrated Peaches	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.4% 54mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	77.6% 0.7mg	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	98% 7.8mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	19.2% 80.8mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	25.5% 0.59mg	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	33% 230mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	56.3% 1915mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	NA	202% 111μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	0.059% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Raw Sulfured Dehydrated Peaches vs Oil Roasted Sunflower Seeds:

• Raw Sulfured Dehydrated Peaches have more Vitamin A and 9.6 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 8.2 times more Vitamin B1, 2.5 times more Vitamin B2, 13.3 times more Vitamin B5, 5 times more Vitamin B6 and 33.4 times more Vitamin B9 than Raw Sulfured Dehydrated Peaches.
• Both Raw Sulfured Dehydrated Peaches and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B3 per 5 oz.
• Both Raw Sulfured Dehydrated Peaches as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Sulfured Dehydrated Peaches have 1.3 times more Iron and 2.8 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.3 times more Calcium, 3.7 times more Copper, 2.2 times more Magnesium, 5 times more Manganese, 7 times more Phosphorus and 6.7 times more Zinc than Raw Sulfured Dehydrated Peaches.

Comparison of macro-nutrients per 5 ounces:

• Raw Sulfured Dehydrated Peaches have 3.6 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Energy, 49.8 times more Fat, 63.7 times more Saturated Fat, 6.8 times more Omega 3, 70.4 times more Omega 6 and 4.1 times more Protein than Raw Sulfured Dehydrated Peaches.
• Both Raw Sulfured Dehydrated Peaches as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.