Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Apricots, canned, heavy syrup pack, with skin, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Apricots, canned, heavy syrup pack, with skin, solids and liquids	2%	1%	97%

Macro Nutrients

	Roasted Sunflower Seeds	Apricots, canned, heavy syrup pack, with skin, solids and liquids	Recommended Dietary Allowance
Energy	40% 1155kcal	5.68% 165kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	0.031% 0.01g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	0.18% 0.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	32.8% 42.6g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	54.4% 39.4g	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	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	NA	NA	g per day for Men 19-50 years
Fiber	58% 22g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	1.88% 1.05g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Apricots, canned, heavy syrup pack, with skin, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	4.66% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	3.65% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	8.24% 0.11mg	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	118% 470μg	0.99% 3.97μg	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	6.84% 6.15mg	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	345% 51.8mg	7.94% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Apricots, canned, heavy syrup pack, with skin, solids and liquids	Recommended Dietary Allowance
Calcium	14% 139mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	17% 0.15mg	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	94% 7.54mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	4.4% 0.1mg	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	327% 2292mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	4.16% 154g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Apricots, canned, heavy syrup pack, with skin, solids and liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Sunflower Seeds versus 7 oz of Apricots, canned, heavy syrup pack, with skin, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Roasted Sunflower Seeds vs Apricots, canned, heavy syrup pack, with skin, solids and liquids:

• 7 ounces of Roasted Sunflower Seeds have 5.3 times more Vitamin B1, 11.2 times more Vitamin B2, 18.7 times more Vitamin B3, 76.5 times more Vitamin B5, 14.9 times more Vitamin B6, 118.5 times more Vitamin B9, 43.5 times more Vitamin E and 1.2 times more Vitamin K than Apricots, canned, heavy syrup pack, with skin, solids and liquids.
• While 7 oz of Apricots, canned, heavy syrup pack, with skin, solids and liquids contain more Vitamin A and 2.2 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• 7 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• 7 ounces of Apricots, canned, heavy syrup pack, with skin, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B9 and Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Apricots, canned, heavy syrup pack, with skin, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Apricots, canned, heavy syrup pack, with skin, solids and liquids:

• 7 ounces of Roasted Sunflower Seeds have 7.8 times more Calcium, 23.5 times more Copper, 12.7 times more Iron, 18.4 times more Magnesium, 41.4 times more Manganese, 96.3 times more Phosphorus, 6.1 times more Potassium, 793 times more Selenium and 48.1 times more Zinc than Apricots, canned, heavy syrup pack, with skin, solids and liquids.
• While 7 oz of Apricots, canned, heavy syrup pack, with skin, solids and liquids contain 64.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• 7 ounces of Apricots, canned, heavy syrup pack, with skin, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Sunflower Seeds have 7 times more Energy, 622.5 times more Fat, 1043.8 times more Saturated Fat, more Omega 3, 2185.5 times more Omega 6, 6.9 times more Fiber and 36.5 times more Protein than Apricots, canned, heavy syrup pack, with skin, solids and liquids.
• While 7 oz of Apricots, canned, heavy syrup pack, with skin, solids and liquids contain 7.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Apricots, canned, heavy syrup pack, with skin, solids and liquids offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Apricots, canned, heavy syrup pack, with skin, solids and liquids provide inadequate amounts of Omega 3, Omega 6 and Protein