Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Peach nectar, canned, with sucralose, without added ascorbic acid

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Peach nectar, canned, with sucralose, without added ascorbic acid	1%	10%	89%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Peach nectar, canned, with sucralose, without added ascorbic acid	Recommended Dietary Allowance
Energy	29% 839kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	0.83% 0.81g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	0.042% 0.007g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	12.7% 16.5g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	23.6% 17g	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	0% 0g	10% 7.26g	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	% 1.05g	% 7.74g	g per day for Men 19-50 years
Sucrose	% 3.36g	% 2.13g	g per day for Men 19-50 years
Fiber	39.5% 15g	0.37% 0.14g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	0.25% 0.14g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Peach nectar, canned, with sucralose, without added ascorbic acid	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	1.64% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	0.8% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	0.85% 0.043mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	4.03% 0.052mg	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	83% 332μg	0.35% 1.4μg	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	1.73% 1.56mg	0% 0mg	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	343% 51.5mg	2.74% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Peach nectar, canned, with sucralose, without added ascorbic acid	Recommended Dietary Allowance
Calcium	12.3% 123mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	2.83% 0.026mg	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	76% 6.07mg	1.24% 0.099mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	1.35% 5.67mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	0.68% 0.016mg	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	231% 1615mg	0.61% 4.25mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	1.25% 42.5mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	0.13% 0.014mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	3.36% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Peach nectar, canned, with sucralose, without added ascorbic acid per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Sunflower Seeds versus 5 oz of Peach nectar, canned, with sucralose, without added ascorbic acid to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oil Roasted Sunflower Seeds vs Peach nectar, canned, with sucralose, without added ascorbic acid:

• 5 ounces of Oil Roasted Sunflower Seeds have 5.3 times more Vitamin B1, 18.7 times more Vitamin B2, 45.9 times more Vitamin B3, 231.3 times more Vitamin B5, 21.4 times more Vitamin B6, 234 times more Vitamin B9, 125.3 times more Vitamin E and 2.6 times more Vitamin K than Peach nectar, canned, with sucralose, without added ascorbic acid.
• 5 ounces of Peach nectar, canned, with sucralose, without added ascorbic acid have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Peach nectar, canned, with sucralose, without added ascorbic acid have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Sunflower Seeds vs Peach nectar, canned, with sucralose, without added ascorbic acid:

• 5 ounces of Oil Roasted Sunflower Seeds have 14.5 times more Calcium, 100.2 times more Copper, 61.1 times more Iron, 31.8 times more Magnesium, 189.1 times more Manganese, 379.7 times more Phosphorus, 16.1 times more Potassium, 391 times more Selenium and 521 times more Zinc than Peach nectar, canned, with sucralose, without added ascorbic acid.
• While 5 oz of Peach nectar, canned, with sucralose, without added ascorbic acid contain 56.9 times more Water than Oil Roasted Sunflower Seed Kernels.
• 5 ounces of Peach nectar, canned, with sucralose, without added ascorbic acid lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Sunflower Seeds have 12.1 times more Energy, 90 times more Fat, 191 times more Saturated Fat, 27 times more Omega 3, 6841.6 times more Omega 6, 2 times more Carbohydrate, 106 times more Fiber and 200.6 times more Protein than Peach nectar, canned, with sucralose, without added ascorbic acid.
• While 5 oz of Peach nectar, canned, with sucralose, without added ascorbic acid contain 3.9 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• 5 ounces of Peach nectar, canned, with sucralose, without added ascorbic acid provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein