Comparing Nutrients in 7 ounces Green Anjou Pears VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Green Anjou Pears	3%	1%	96%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Green Anjou Pears	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	4.5% 131kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	NA	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	NA	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	NA	383% 65g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31.3g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	7.47% 5.4g	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	16.6% 12g	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	% 6.6g	NA	g per day for Men 19-50 years
Sucrose	% 0.65g	NA	g per day for Men 19-50 years
Fiber	16% 6.15g	58% 22g	38g per day for Men 19-50 years
Protein	1.56% 0.87g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Green Anjou Pears	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.87% 0.3mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.7% 0.085mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.97% 0.052mg	123% 1.6mg	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	4.47% 18μg	118% 470μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.7% 8.73mg	3.1% 2.78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.6% 0.24mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.1% 8.53μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Anjou Pears	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.2% 22mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	404% 3.63mg	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	5.95% 0.48mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	182% 4.2mg	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	327% 2292mg	700mg per day for Men 19-50 years
Potassium	7.4% 252mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	4.47% 165g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Green Anjou Pears vs Roasted Sunflower Seeds:

• Raw Green Anjou Pears have 3.1 times more Vitamin C and 1.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 10.6 times more Vitamin B1, 11.2 times more Vitamin B2, 46.6 times more Vitamin B3, 163.7 times more Vitamin B5, 30.9 times more Vitamin B6, 26.3 times more Vitamin B9 and 217.5 times more Vitamin E than Raw Green Anjou Pears.
• Both Raw Green Anjou Pears as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A in 7 oz.

Comparing minerals per 7 ounces for Green Anjou Pears vs Roasted Sunflower Seeds:

• Raw Green Anjou Pears have 69.4 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 6.4 times more Calcium, 23.8 times more Copper, 15.8 times more Iron, 18.4 times more Magnesium, 44 times more Manganese, 88.8 times more Phosphorus, 6.7 times more Potassium, more Selenium and 52.9 times more Zinc than Raw Green Anjou Pears.

Comparison of macro-nutrients per 7 ounces:

• Raw Green Anjou Pears have 3.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 8.8 times more Energy, 498 times more Fat, 1.5 times more Carbohydrate, 3.6 times more Fiber and 43.9 times more Protein than Raw Green Anjou Pears.
• Both Raw Green Anjou Pears as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 7 oz.