Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids	5%	1%	94%

Macro Nutrients

	Roasted Sunflower Seeds	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	40% 1155kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	0.037% 0.012g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	0.2% 0.034g	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	13% 17g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	20.6% 15g	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	5.22% 2g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	1.5% 0.83g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	1.68% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	2.46% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	7.94% 0.1mg	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	1.5% 5.95μg	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	4.63% 4.17mg	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	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	14% 139mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	15.7% 0.14mg	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	6.2% 0.5mg	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	13% 0.3mg	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	3.1% 22mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	5.5% 187mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	1.8% 0.99μg	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	1.62% 0.18mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Sunflower Seeds versus 7 oz of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, 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 Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids:

• 7 ounces of Roasted Sunflower Seeds have 6.6 times more Vitamin B1, 22.4 times more Vitamin B2, 19.4 times more Vitamin B3, 113.5 times more Vitamin B5, 15.5 times more Vitamin B6, 79 times more Vitamin B9 and 65.3 times more Vitamin E than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids.
• While 7 oz of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids contain 1.5 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids provide similar amounts of Vitamin K per seven ounces.
• 7 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 7 ounces of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B9
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids:

• 7 ounces of Roasted Sunflower Seeds have 14 times more Calcium, 25.8 times more Copper, 15.2 times more Iron, 18.4 times more Magnesium, 14.1 times more Manganese, 105 times more Phosphorus, 9 times more Potassium, 158.6 times more Selenium and 58.8 times more Zinc than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids.
• While 7 oz of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids contain 75.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• 7 ounces of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, 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 18.2 times more Energy, 996 times more Fat, 869.8 times more Saturated Fat, 34.5 times more Omega 3, 1928.4 times more Omega 6, 2.8 times more Carbohydrate, 11.1 times more Fiber and 46 times more Protein than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids.
• While 7 oz of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids contain 2.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• 7 ounces of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein