Comparing Nutrients in 7 ounces Toasted Sunflower Seeds VS Peach nectar, canned, with added ascorbic acid

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Peach nectar, canned, with added ascorbic acid	2%	9%	89%

Macro Nutrients

	Toasted Sunflower Seeds	Peach nectar, canned, with added ascorbic acid	Recommended Dietary Allowance
Energy	42.4% 1228kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	1.04% 1g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	1.4% 0.44g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	7.07% 0.11g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	0.53% 0.089g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.4% 41g	18.2% 23.7g	130g per day for Men 19-50 years
Sugars	NA	30.5% 22g	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	14.7% 10.7g	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	% 10.4g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	60% 23g	0.52% 0.2g	38g per day for Men 19-50 years
Protein	61% 34g	0.74% 0.42g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Peach nectar, canned, with added ascorbic acid	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.17% 55.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.7% 0.64mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	2% 0.099mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	5.65% 0.073mg	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% 472μg	0.5% 2μg	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	66.6% 60mg	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	NA	8.07% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Peach nectar, canned, with added ascorbic acid	Recommended Dietary Allowance
Calcium	11.3% 113mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	3.97% 0.036mg	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	169% 13.5mg	1.74% 0.14mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	1.2% 0.028mg	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	328% 2298mg	1.4% 9.92mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	2.9% 99mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	96% 10.5mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	0.054% 2g	4.7% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Peach nectar, canned, with added ascorbic acid per 7 oz

Compare the macro and micronutrient content in 7 oz of Toasted Sunflower Seeds versus 7 oz of Peach nectar, canned, with added ascorbic acid to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Toasted Sunflower Seeds vs Peach nectar, canned, with added ascorbic acid:

• 7 ounces of Toasted Sunflower Seeds have 5.4 times more Vitamin B1, 14.3 times more Vitamin B2, 21 times more Vitamin B3, 141.2 times more Vitamin B5, 21.8 times more Vitamin B6 and 238 times more Vitamin B9 than Peach nectar, canned, with added ascorbic acid.
• While 7 oz of Peach nectar, canned, with added ascorbic acid contain more Vitamin A and 21.6 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• 7 ounces of Peach nectar, canned, with added ascorbic acid have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Toasted Sunflower Seed Kernels no Salt as well as Peach nectar, canned, with added ascorbic acid have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Toasted Sunflower Seeds vs Peach nectar, canned, with added ascorbic acid:

• 7 ounces of Toasted Sunflower Seeds have 9.5 times more Calcium, 101.9 times more Copper, 97.3 times more Iron, 25.8 times more Magnesium, 151 times more Manganese, 231.6 times more Phosphorus, 9.8 times more Potassium and 265 times more Zinc than Peach nectar, canned, with added ascorbic acid.
• While 7 oz of Peach nectar, canned, with added ascorbic acid contain 87.3 times more Water than Toasted Sunflower Seed Kernels no Salt.
• 7 ounces of Peach nectar, canned, with added ascorbic acid lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sunflower Seeds have 12.4 times more Energy, 111.4 times more Fat, 26.6 times more Saturated Fat, 1.4 times more Omega 3, 830.9 times more Omega 6, 1.7 times more Carbohydrate, 115 times more Fiber and 82 times more Protein than Peach nectar, canned, with added ascorbic acid.
• 7 ounces of Peach nectar, canned, with added ascorbic acid provide inadequate amounts of Energy, Omega 6, Fiber and Protein