Comparing Nutrients in 100 grams Pears, canned, water pack, solids and liquids VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pears, canned, water pack, solids and liquids	2%	1%	97%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Pears, canned, water pack, solids and liquids	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	1% 29kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	0.031% 0.03g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	0.006% 0.002g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	0.041% 0.007g	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% 7.8g	17.6% 23g	130g per day for Men 19-50 years
Sugars	8.4% 6.1g	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	5.38% 3.9g	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	% 1.9g	% 0.74g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 2.37g	g per day for Men 19-50 years
Fiber	4.2% 1.6g	28% 10.6g	38g per day for Men 19-50 years
Protein	0.34% 0.19g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Pears, canned, water pack, solids and liquids	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.67% 0.008mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.77% 0.01mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.34% 0.054mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.44% 0.022mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.08% 0.014mg	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	0.25% 1μg	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	1.1% 1mg	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	0.53% 0.08mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pears, canned, water pack, solids and liquids	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.4% 4mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	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	2.63% 0.21mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	0.95% 4mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	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% 7mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	1.56% 53mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	0.82% 0.09mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	2.5% 92g	0.042% 1.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Pears, canned, water pack, solids and liquids VS Oil Roasted Sunflower Seeds per 100 g

Compare the macro and micronutrient content in 100 g of Pears, canned, water pack, solids and liquids versus 100 g of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Pears, canned, water pack, solids and liquids vs Oil Roasted Sunflower Seeds:

• 100 g of Oil Roasted Sunflower Seed Kernels contain 40 times more Vitamin B1, 28 times more Vitamin B2, 76.5 times more Vitamin B3, 315.5 times more Vitamin B5, 56.6 times more Vitamin B6, 234 times more Vitamin B9, 454.1 times more Vitamin E and 10.3 times more Vitamin K than Pears, canned, water pack, solids and liquids.
• 100 grams of Pears, canned, water pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Pears, canned, water pack, solids and liquids as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Pears, canned, water pack, solids and liquids vs Oil Roasted Sunflower Seeds:

• 100 grams of Pears, canned, water pack, solids and liquids have 59.6 times more Water than Oil Roasted Sunflower Seeds.
• While 100 g of Oil Roasted Sunflower Seed Kernels contain 21.8 times more Calcium, 35.4 times more Copper, 20.4 times more Iron, 31.8 times more Magnesium, 61.2 times more Manganese, 162.7 times more Phosphorus, 9.1 times more Potassium, more Selenium and 57.9 times more Zinc than Pears, canned, water pack, solids and liquids.
• 100 grams of Pears, canned, water pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Pears, canned, water pack, solids and liquids have 2 times more Sugars and more Fructose than Oil Roasted Sunflower Seeds.
• While 100 g of Oil Roasted Sunflower Seed Kernels contain 20.4 times more Energy, 1710 times more Fat, 3534 times more Saturated Fat, more Omega 3, 4886.9 times more Omega 6, 2.9 times more Carbohydrate, 6.6 times more Fiber and 105.6 times more Protein than Pears, canned, water pack, solids and liquids.
• 100 grams of Pears, canned, water pack, solids and liquids provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein