Comparing Nutrients in 5 ounces Sunflower Seeds VS Canned Applesauce

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Canned Applesauce	1%	2%	97%

Macro Nutrients

	Sunflower Seeds	Canned Applesauce	Recommended Dietary Allowance
Energy	28.5% 828kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	0.035% 0.011g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	0.1% 0.017g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	12.3% 16g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	18.4% 13.3g	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	11.5% 8.33g	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	% 3.26g	g per day for Men 19-50 years
Sucrose	% 3.54g	% 1.6g	g per day for Men 19-50 years
Fiber	32% 12g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	0.43% 0.24g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Canned Applesauce	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	3.07% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	0.74% 0.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	1.16% 0.058mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	2.94% 0.038mg	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	80.4% 322μg	1.06% 4.25μg	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	2.2% 2mg	1.57% 1.4mg	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	332% 50mg	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.59% 0.71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Canned Applesauce	Recommended Dietary Allowance
Calcium	11% 111mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	4.25% 0.038mg	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	93% 7.44mg	4.08% 0.33mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	1% 4.25mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	1.54% 0.035mg	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	134% 936mg	1% 7.1mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	3.1% 105mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	0.39% 0.043mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	3.38% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seeds VS Canned Applesauce per 5 oz

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

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Canned Applesauce:

• 5 ounces of Sunflower Seeds have 56.9 times more Vitamin B1, 11.8 times more Vitamin B2, 99.2 times more Vitamin B3, 27.6 times more Vitamin B5, 49.8 times more Vitamin B6, 75.7 times more Vitamin B9 and 219.8 times more Vitamin E than Canned Applesauce.
• 5 ounces of Canned Applesauce have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E
• Both Dried Sunflower Seed Kernels as well as Applesauce, canned with no added sugar have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Sunflower Seeds vs Canned Applesauce:

• 5 ounces of Sunflower Seeds have 19.5 times more Calcium, 66.7 times more Copper, 22.8 times more Iron, 108.3 times more Magnesium, 78 times more Manganese, 132 times more Phosphorus, 8.7 times more Potassium, 176.7 times more Selenium and 166.7 times more Zinc than Canned Applesauce.
• While 5 oz of Applesauce, canned with no added sugar contain 18.7 times more Water than Dried Sunflower Seed Kernels.
• 5 ounces of Canned Applesauce lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sunflower Seeds have 13.9 times more Energy, 514.6 times more Fat, 556.9 times more Saturated Fat, 20 times more Omega 3, 1920.8 times more Omega 6, 1.8 times more Carbohydrate, 7.8 times more Fiber and 122.2 times more Protein than Canned Applesauce.
• While 5 oz of Applesauce, canned with no added sugar contain 3.6 times more Sugars than Dried Sunflower Seed Kernels.
• 5 ounces of Canned Applesauce provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein