Comparing Nutrients in 7 ounces Sunflower Seeds VS Raw Sulfured Dried Apricots

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Raw Sulfured Dried Apricots	5%	2%	93%

Macro Nutrients

	Sunflower Seeds	Raw Sulfured Dried Apricots	Recommended Dietary Allowance
Energy	40% 1159kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	1.04% 1g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	0.86% 0.15g	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	96% 124g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	146% 106g	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	34.2% 25g	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	% 65.7g	g per day for Men 19-50 years
Sucrose	% 4.96g	% 15.7g	g per day for Men 19-50 years
Fiber	45% 17g	38% 14.5g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	12% 6.73g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Raw Sulfured Dried Apricots	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	39.7% 357μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	32% 5.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	20.5% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	22% 0.28mg	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	4.96% 20μg	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	2.2% 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	465% 69.8mg	57.3% 8.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Raw Sulfured Dried Apricots	Recommended Dietary Allowance
Calcium	15.5% 155mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	75.6% 0.68mg	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	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	20.3% 0.47mg	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	20% 141mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	68% 2306mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	1.66% 61.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Raw Sulfured Dried Apricots:

• Dried Sunflower Seed Kernels have 98.7 times more Vitamin B1, 4.8 times more Vitamin B2, 3.2 times more Vitamin B3, 2.2 times more Vitamin B5, 9.4 times more Vitamin B6, 22.7 times more Vitamin B9, 1.4 times more Vitamin C and 8.1 times more Vitamin E than Raw Sulfured Dried Apricots.
• While Raw Sulfured Dried Apricots contain 60 times more Vitamin A and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Sulfured Dried Apricots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sunflower Seeds vs Raw Sulfured Dried Apricots:

• Dried Sunflower Seed Kernels have 1.4 times more Calcium, 5.2 times more Copper, 2 times more Iron, 10.2 times more Magnesium, 8.3 times more Manganese, 9.3 times more Phosphorus, 24.1 times more Selenium and 12.8 times more Zinc than Raw Sulfured Dried Apricots.
• While Raw Sulfured Dried Apricots contain 1.8 times more Potassium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 2.4 times more Energy, 100.9 times more Fat, 262.1 times more Saturated Fat, more Omega 3, 311.5 times more Omega 6 and 6.1 times more Protein than Raw Sulfured Dried Apricots.
• While Raw Sulfured Dried Apricots contain 3.1 times more Carbohydrate and 20.4 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Sulfured Dried Apricots have similar amounts of Fiber per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Raw Sulfured Dried Apricots have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.