Comparing Nutrients in 7 ounces Apricots, canned, water pack, with skin, solids and liquids VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Apricots, canned, water pack, with skin, solids and liquids	10%	5%	85%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Apricots, canned, water pack, with skin, solids and liquids	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	1.85% 53.6kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	44% 14g	32g per day for Men 19-50 years
Omega 3	0% 0g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.75% 12.7g	35% 45.4g	130g per day for Men 19-50 years
Sugars	13% 9.5g	8.5% 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	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	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	55.4% 21g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Apricots, canned, water pack, with skin, solids and liquids	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	21.6% 194μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.046mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.65% 0.18mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.24% 0.11mg	121% 1.57mg	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	0.99% 3.97μg	116% 464μg	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	7.5% 6.75mg	2.43% 2.2mg	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	7.94% 1.2mg	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apricots, canned, water pack, with skin, solids and liquids	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.6% 16mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	398% 3.58mg	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	7.94% 0.64mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	4.57% 0.11mg	179% 4.13mg	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	3.7% 25.8mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	4.95% 183g	0.083% 3.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Apricots, canned, water pack, with skin, solids and liquids VS Oil Roasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Apricots, canned, water pack, with skin, solids and liquids versus 7 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Apricots, canned, water pack, with skin, solids and liquids vs Oil Roasted Sunflower Seeds:

• 7 ounces of Apricots, canned, water pack, with skin, solids and liquids have more Vitamin A and 3.1 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 15.2 times more Vitamin B1, 12.2 times more Vitamin B2, 10.5 times more Vitamin B3, 75.4 times more Vitamin B5, 14.7 times more Vitamin B6, 117 times more Vitamin B9, 60.6 times more Vitamin E and 1.4 times more Vitamin K than Apricots, canned, water pack, with skin, solids and liquids.
• 7 ounces of Apricots, canned, water pack, with skin, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B9 and Vitamin K
• 7 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Apricots, canned, water pack, with skin, solids and liquids as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Apricots, canned, water pack, with skin, solids and liquids vs Oil Roasted Sunflower Seeds:

• 7 ounces of Apricots, canned, water pack, with skin, solids and liquids have 60 times more Water than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 10.9 times more Calcium, 22 times more Copper, 13.4 times more Iron, 18.1 times more Magnesium, 39.2 times more Manganese, 87.6 times more Phosphorus, 2.5 times more Potassium, 782 times more Selenium and 47.4 times more Zinc than Apricots, canned, water pack, with skin, solids and liquids.
• 7 ounces of Apricots, canned, water pack, with skin, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Apricots, canned, water pack, with skin, solids and liquids have 1.5 times more Sugars than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 21.9 times more Energy, 320.6 times more Fat, 642.5 times more Saturated Fat, more Omega 3, 1103.5 times more Omega 6, 3.6 times more Carbohydrate, 6.6 times more Fiber and 28.3 times more Protein than Apricots, canned, water pack, with skin, solids and liquids.
• 7 ounces of Apricots, canned, water pack, with skin, solids and liquids provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein