Comparing Nutrients in 7 ounces Oil 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
Oil Roasted Sunflower Seeds	13%	73%	14%
Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids	5%	1%	94%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	40.5% 1175kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	0.037% 0.012g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	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	35% 45.4g	13% 17g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	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	0% 0g	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	% 1.47g	NA	g per day for Men 19-50 years
Sucrose	% 4.7g	NA	g per day for Men 19-50 years
Fiber	55.4% 21g	5.22% 2g	38g per day for Men 19-50 years
Protein	71% 40g	1.5% 0.83g	56g per day for Men 19-50 years

Vitamins

	Oil 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	53% 0.64mg	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	1.68% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	2.46% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	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	116% 464μg	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	2.43% 2.2mg	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	481% 72mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	17.3% 173mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	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	106% 8.5mg	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	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	323% 2260mg	3.1% 22mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	5.5% 187mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	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	94% 10.3mg	1.62% 0.18mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	4.87% 180g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oil Roasted Sunflower Seeds vs Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids:

• Oil Roasted Sunflower Seed Kernels have 20 times more Vitamin B1, 25.5 times more Vitamin B2, 11.4 times more Vitamin B3, 111.9 times more Vitamin B5, 15.2 times more Vitamin B6, 78 times more Vitamin B9 and 90.8 times more Vitamin E than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids.
• While Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids contain more Vitamin A and 1.9 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids have similar amounts of Vitamin K per 7 oz.
• Both Oil Roasted Sunflower Seed Kernels 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 B12 and Vitamin D in 7 oz.

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

• Oil Roasted Sunflower Seed Kernels have 17.4 times more Calcium, 25.4 times more Copper, 17.1 times more Iron, 18.1 times more Magnesium, 13.9 times more Manganese, 103.5 times more Phosphorus, 5.1 times more Potassium, 156.4 times more Selenium and 57.9 times more Zinc than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids.
• While Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids contain 58.9 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Oil Roasted Sunflower Seed Kernels have 18.5 times more Energy, 1026 times more Fat, 1178 times more Saturated Fat, 40.5 times more Omega 3, 2012.2 times more Omega 6, 2.7 times more Carbohydrate, 10.6 times more Fiber and 47.8 times more Protein than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids.
• While Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids contain 2.4 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.