Comparing Nutrients in 7 ounces Sunflower Seeds VS Apricots, dried, sulfured, stewed, with added sugar

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Apricots, dried, sulfured, stewed, with added sugar	4%	1%	95%

Macro Nutrients

	Sunflower Seeds	Apricots, dried, sulfured, stewed, with added sugar	Recommended Dietary Allowance
Energy	40% 1159kcal	7.73% 224kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	44.7% 58g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	% 4.96g	NA	g per day for Men 19-50 years
Fiber	45% 17g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	4.15% 2.32g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Apricots, dried, sulfured, stewed, with added sugar	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	23.6% 212μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	15.7% 0.2mg	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	113% 450μg	0% 0μg	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	3.1% 2.78mg	3.1% 2.78mg	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	465% 69.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Apricots, dried, sulfured, stewed, with added sugar	Recommended Dietary Allowance
Calcium	15.5% 155mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	30.4% 0.27mg	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	130% 10.4mg	37.7% 3mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	7.6% 0.17mg	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	187% 1310mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	26% 879mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	NA	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	3.67% 136g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Apricots, dried, sulfured, stewed, with added sugar:

• Dried Sunflower Seed Kernels have 296 times more Vitamin B1, 13.1 times more Vitamin B2, 9.8 times more Vitamin B3, 5.9 times more Vitamin B5, 13.1 times more Vitamin B6 and more Vitamin B9 than Apricots, dried, sulfured, stewed, with added sugar.
• While Apricots, dried, sulfured, stewed, with added sugar contain 35.7 times more Vitamin A than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Apricots, dried, sulfured, stewed, with added sugar have similar amounts of Vitamin C per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Apricots, dried, sulfured, stewed, with added sugar have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sunflower Seeds vs Apricots, dried, sulfured, stewed, with added sugar:

• Dried Sunflower Seed Kernels have 5.2 times more Calcium, 13 times more Copper, 3.5 times more Iron, 21.7 times more Magnesium, 22.2 times more Manganese, 17.4 times more Phosphorus, 1.5 times more Potassium and 20.8 times more Zinc than Apricots, dried, sulfured, stewed, with added sugar.
• While Apricots, dried, sulfured, stewed, with added sugar contain 14.5 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 5.2 times more Energy, 343.1 times more Fat, 445.5 times more Saturated Fat, 794.8 times more Omega 6, 2.1 times more Fiber and 17.8 times more Protein than Apricots, dried, sulfured, stewed, with added sugar.
• While Apricots, dried, sulfured, stewed, with added sugar contain 1.5 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Apricots, dried, sulfured, stewed, with added sugar have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.