Comparing Nutrients in 100 grams Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, water pack, solids and liquids VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, water pack, solids and liquids	4%	2%	94%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, water pack, solids and liquids	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	1.03% 30kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	0.072% 0.07g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	0.028% 0.009g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.025g	201% 34.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.05% 7.87g	17.6% 23g	130g per day for Men 19-50 years
Sugars	NA	4.3% 3.1g	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	0% 0g	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	% 0.74g	g per day for Men 19-50 years
Sucrose	NA	% 2.37g	g per day for Men 19-50 years
Fiber	2.63% 1g	28% 10.6g	38g per day for Men 19-50 years
Protein	0.63% 0.35g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, water pack, solids and liquids	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.44% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.25% 0.015mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.34% 0.37mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.06% 0.053mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.46% 0.032mg	61% 0.79mg	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	0.75% 3μg	58.5% 234μg	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	2.1% 1.9mg	1.22% 1.1mg	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	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, water pack, solids and liquids	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.7% 7mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	7.44% 0.067mg	200% 1.8mg	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	3.75% 0.3mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	1.2% 5mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	6.57% 0.15mg	90% 2.08mg	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	1.3% 9mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	2.3% 78mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	NA	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	2.47% 92g	0.042% 1.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, water pack, solids and liquids vs Oil Roasted Sunflower Seeds:

• Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, water pack, solids and liquids have more Vitamin A and 1.7 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 21.3 times more Vitamin B1, 13.3 times more Vitamin B2, 11 times more Vitamin B3, 130.9 times more Vitamin B5, 24.8 times more Vitamin B6 and 78 times more Vitamin B9 than Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, water pack, solids and liquids.
• Both Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, water pack, solids and liquids as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, water pack, solids and liquids vs Oil Roasted Sunflower Seeds:

• Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, water pack, solids and liquids have 59.4 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 12.4 times more Calcium, 26.9 times more Copper, 14.3 times more Iron, 25.4 times more Magnesium, 13.8 times more Manganese, 126.6 times more Phosphorus, 6.2 times more Potassium and 65.1 times more Zinc than Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, water pack, solids and liquids.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Sunflower Seed Kernels contain 19.7 times more Energy, 732.9 times more Fat, 785.3 times more Saturated Fat, 27 times more Omega 3, 1368.3 times more Omega 6, 2.9 times more Carbohydrate, 10.6 times more Fiber and 57.3 times more Protein than Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, water pack, solids and liquids.
• Both Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, water pack, solids and liquids as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.