Comparing Nutrients in 100 calories Roasted Sunflower Seeds VS Pears

Weight per 100 calories

• Roasted Sunflower Seeds: 17g
• Pears: 175g

Roasted Sunflower Seeds have 10.2 times more energy per 100g than Pears. It has very high energy density when compared to other foods. Raw Pears having low energy density.

Discover which food has more nutrients per 100 calories - Roasted Sunflower Seeds or Pears?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Pears	2%	2%	96%

Macro Nutrients

	Roasted Sunflower Seeds	Pears	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.82% 8.56g	0.25% 0.25g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	0.12% 0.039g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0.11% 0.002g	1.6g per day for Men 19-50 years
Omega 6	33% 5.63g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.2% 4.14g	20.6% 26.7g	130g per day for Men 19-50 years
Sugars	0.65% 0.47g	23.6% 17g	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	15.5% 11.3g	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	% 4.56g	g per day for Men 19-50 years
Sucrose	NA	% 1.25g	g per day for Men 19-50 years
Fiber	5% 1.9g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	5.93% 3.32g	1.13% 0.63g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Pears	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.19% 1.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	1.75% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.25% 0.042mg	3.5% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.56% 1.2mg	1.77% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	1.7% 0.086mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	3.9% 0.051mg	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	10% 40.7μg	3.07% 12.3μg	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	0.27% 0.24mg	8.4% 7.54mg	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	30% 4.5mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.39% 0.46μg	6.43% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Pears	Recommended Dietary Allowance
Calcium	1.2% 12mg	1.58% 15.8mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	16% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.096% 3.86μg	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	8.16% 0.65mg	3.95% 0.32mg	8mg per day for Men 19-50 years
Magnesium	5.28% 22mg	2.92% 12.3mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	3.66% 0.084mg	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	28.4% 198mg	3% 21mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	0.32% 0.18μg	55μg per day for Men 19-50 years
Sodium	0.034% 0.52mg	0.12% 1.75mg	1500mg per day for Men 19-50 years
Zinc	8.26% 0.91mg	1.6% 0.18mg	11mg per day for Men 19-50 years
Water	0.006% 0.21g	4% 147g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Pears Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Roasted Sunflower Seeds or Pears?

Lets compare vitamin content per 100 calories of Roasted Sunflower Seeds vs Pears:

• 100 calories of Roasted Sunflower Seeds have 4.3 times more Vitamin B3, 14.1 times more Vitamin B5, 2.7 times more Vitamin B6, 3.3 times more Vitamin B9 and 21.3 times more Vitamin E than Pears.
• While 100 kcal of Raw Pears contain 31.4 times more Vitamin C and 16.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Pears provide similar amounts of Vitamin B2 per 100 calories.
• 100 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin C and Vitamin K
• 100 calories of Pears have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin E
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Pears have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Roasted Sunflower Seeds vs Pears:

• 100 calories of Roasted Sunflower Seeds have 2.2 times more Copper, 2.1 times more Iron, 1.8 times more Magnesium, 4.3 times more Manganese, 9.4 times more Phosphorus, 77.7 times more Selenium and 5.2 times more Zinc than Pears.
• While 100 kcal of Raw Pears contain 1.4 times more Potassium and 714.4 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• 100 calories of Pears lack sufficient amounts of Selenium and Zinc
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Pears lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Roasted Sunflower Seeds have 34.8 times more Fat, 23.2 times more Saturated Fat, 34.5 times more Omega 6 and 5.3 times more Protein than Pears.
• While 100 kcal of Raw Pears contain 6.5 times more Carbohydrate, 36.5 times more Sugars and 2.9 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Pears offer comparable quantities of Energy per 100 calories.
• 100 calories of Pears provide inadequate amounts of Omega 6 and Protein
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Pears provide inadequate amounts of Omega 3 in 100 calories.