Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids	2%	1%	97%

Macro Nutrients

	Roasted Sunflower Seeds	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids	Recommended Dietary Allowance
Energy	28.4% 825kcal	2.83% 82.2kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	0.04% 0.013g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	0.2% 0.034g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.2% 34g	16.5% 21.5g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	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	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	41.4% 15.7g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	49% 27.4g	0.86% 0.48g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.3% 29.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	3.23% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	1.5% 0.075mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	3.5% 0.045mg	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	84% 336μg	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	3.94% 3.54mg	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	247% 37mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids	Recommended Dietary Allowance
Calcium	9.92% 99mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	10.2% 0.092mg	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	67.3% 5.4mg	5.14% 0.41mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	9.12% 0.21mg	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	234% 1637mg	1.82% 12.8mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	3.4% 116mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	3.23% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Sunflower Seeds versus 5 oz of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Roasted Sunflower Seeds vs Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids:

• 5 ounces of Roasted Sunflower Seeds have 7.6 times more Vitamin B1, 12.3 times more Vitamin B2, 19.3 times more Vitamin B3, 132.8 times more Vitamin B5, 25.1 times more Vitamin B6 and 79 times more Vitamin B9 than Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids.
• While 5 oz of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids contain more Vitamin A and 1.8 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• 5 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• 5 ounces of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B9
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Roasted Sunflower Seeds vs Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids:

• 5 ounces of Roasted Sunflower Seeds have 10 times more Calcium, 28.2 times more Copper, 13.1 times more Iron, 25.8 times more Magnesium, 14.3 times more Manganese, 128.3 times more Phosphorus, 10.4 times more Potassium and 75.6 times more Zinc than Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids.
• While 5 oz of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids contain 70.2 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• 5 ounces of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Sunflower Seeds have 10 times more Energy, 711.4 times more Fat, 579.9 times more Saturated Fat, 23 times more Omega 3, 1365.9 times more Omega 6, 1.6 times more Carbohydrate, 11.1 times more Fiber and 56.9 times more Protein than Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids.
• 5 ounces of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids provide inadequate amounts of Omega 3, Omega 6 and Protein