Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS Peaches, canned, extra light syrup, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Peaches, canned, extra light syrup, solids and liquids	3%	2%	95%

Macro Nutrients

	Roasted Sunflower Seeds	Peaches, canned, extra light syrup, solids and liquids	Recommended Dietary Allowance
Energy	28.4% 825kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	0.049% 0.016g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	0.39% 0.067g	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	12% 15.7g	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	1% 0.57g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Peaches, canned, extra light syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	2.36% 0.028mg	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	7.1% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	1.4% 0.071mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	2.07% 0.027mg	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	4.72% 4.25mg	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	Peaches, canned, extra light syrup, solids and liquids	Recommended Dietary Allowance
Calcium	9.92% 99mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	7.87% 0.071mg	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	5.3% 0.43mg	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	2.9% 0.067mg	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	2.23% 15.6mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	3.1% 105mg	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	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	1.16% 0.13mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	3.38% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Peaches, canned, extra 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 Peaches, canned, extra 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 Peaches, canned, extra light syrup, solids and liquids :

• 5 ounces of Roasted Sunflower Seeds have 5.3 times more Vitamin B1, 12.3 times more Vitamin B2, 8.8 times more Vitamin B3, 140.8 times more Vitamin B5, 42.3 times more Vitamin B6 and 79 times more Vitamin B9 than Peaches, canned, extra light syrup, solids and liquids .
• While 5 oz of Peaches, canned, extra light syrup, solids and liquids contain 2.1 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• 5 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 5 ounces of Peaches, canned, extra light syrup, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Peaches, canned, extra light syrup, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Roasted Sunflower Seeds vs Peaches, canned, extra light syrup, solids and liquids :

• 5 ounces of Roasted Sunflower Seeds have 14 times more Calcium, 36.6 times more Copper, 12.7 times more Iron, 25.8 times more Magnesium, 44.9 times more Manganese, 105 times more Phosphorus, 11.5 times more Potassium and 58.8 times more Zinc than Peaches, canned, extra light syrup, solids and liquids .
• While 5 oz of Peaches, canned, extra light syrup, solids and liquids contain 73.5 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• 5 ounces of Peaches, canned, extra 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 13.9 times more Energy, 498 times more Fat, 474.5 times more Saturated Fat, 69 times more Omega 3, 697.5 times more Omega 6, 2.2 times more Carbohydrate, 11.1 times more Fiber and 48.3 times more Protein than Peaches, canned, extra light syrup, solids and liquids .
• 5 ounces of Peaches, canned, extra light syrup, solids and liquids provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein