Comparing Nutrients in 7 ounces Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids	2%	1%	97%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	5% 145kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	44% 14g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 37.5g	35% 45.4g	130g per day for Men 19-50 years
Sugars	49% 35.5g	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	5.22% 2g	55.4% 21g	38g per day for Men 19-50 years
Protein	1.4% 0.77g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.64% 0.74mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	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	1.5% 5.95μg	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	4.2% 3.77mg	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	5.3% 0.79mg	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.2% 12mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	15.2% 0.14mg	398% 3.58mg	0.9mg per day for Men 19-50 years
Fluoride	0.46% 18.3μg	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	7.2% 0.58mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	12.4% 0.29mg	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	3.1% 22mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	5.14% 175mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	4.3% 160g	0.083% 3.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids VS Oil Roasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, 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 Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids vs Oil Roasted Sunflower Seeds:

• 7 ounces of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids have 1.7 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 17.8 times more Vitamin B1, 14.7 times more Vitamin B2, 11 times more Vitamin B3, 115.7 times more Vitamin B5, 15.8 times more Vitamin B6, 78 times more Vitamin B9 and 90.8 times more Vitamin E than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids.
• Both Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin K per seven ounces.
• 7 ounces of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B9
• 7 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids vs Oil Roasted Sunflower Seeds:

• 7 ounces of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids have 52.2 times more Water than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 14.5 times more Calcium, 26.1 times more Copper, 14.8 times more Iron, 25.4 times more Magnesium, 14.4 times more Manganese, 103.5 times more Phosphorus, 5.5 times more Potassium, 156.4 times more Selenium and 65.1 times more Zinc than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids.
• 7 ounces of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids have 5.8 times more Sugars than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 8.1 times more Energy, 732.9 times more Fat, 706.8 times more Saturated Fat, 20.3 times more Omega 3, 1267 times more Omega 6, 10.6 times more Fiber and 51.4 times more Protein than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids.
• Both Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids and Oil Roasted Sunflower Seeds offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 3, Omega 6 and Protein