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

Macros Ratio

	Protein	Fat	Carbs
Green Anjou Pears	3%	1%	96%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Green Anjou Pears	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	4.5% 131kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	NA	44% 14g	32g per day for Men 19-50 years
Omega 3	NA	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	399% 68g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31.3g	35% 45.4g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	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	16.6% 12g	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	% 6.6g	% 1.47g	g per day for Men 19-50 years
Sucrose	% 0.65g	% 4.7g	g per day for Men 19-50 years
Fiber	16% 6.15g	55.4% 21g	38g per day for Men 19-50 years
Protein	1.56% 0.87g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Green Anjou Pears	Oil 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	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.87% 0.3mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.7% 0.085mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.97% 0.052mg	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	4.47% 18μg	116% 464μg	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	2.43% 2.2mg	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	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.1% 8.53μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Anjou Pears	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.2% 22mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	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	5.95% 0.48mg	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	4.14% 0.095mg	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	7.4% 252mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	282% 155μg	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	94% 10.3mg	11mg per day for Men 19-50 years
Water	4.47% 165g	0.083% 3.06g	3700g per day for Men 19-50 years

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

• Raw Green Anjou Pears have 4 times more Vitamin C and 1.4 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 32 times more Vitamin B1, 12.7 times more Vitamin B2, 27.4 times more Vitamin B3, 161.4 times more Vitamin B5, 30.5 times more Vitamin B6, 26 times more Vitamin B9 and 302.8 times more Vitamin E than Raw Green Anjou Pears.
• Both Raw Green Anjou Pears as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A in 7 oz.

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

• Raw Green Anjou Pears have 54.1 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 7.9 times more Calcium, 23.4 times more Copper, 17.8 times more Iron, 18.1 times more Magnesium, 43.3 times more Manganese, 87.6 times more Phosphorus, 3.8 times more Potassium, more Selenium and 52.1 times more Zinc than Raw Green Anjou Pears.

Comparison of macro-nutrients per 7 ounces:

• Raw Green Anjou Pears have 3.1 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 9 times more Energy, 513 times more Fat, 1.4 times more Carbohydrate, 3.4 times more Fiber and 45.6 times more Protein than Raw Green Anjou Pears.
• Both Raw Green Anjou Pears as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 7 oz.