Comparing Nutrients in 100 grams Bosc Pears VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Bosc Pears	2%	1%	97%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Bosc Pears	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	2.3% 67kcal	21.3% 619kcal	2900kcal per day for Men 19-50 years
Fat	0.093% 0.09g	58.6% 56.8g	97g per day for Men 19-50 years
Saturated Fat	NA	18.6% 5.95g	32g per day for Men 19-50 years
Omega 3	NA	4.94% 0.079g	1.6g per day for Men 19-50 years
Omega 6	NA	220% 37.4g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.4% 16g	16% 20.6g	130g per day for Men 19-50 years
Sugars	14% 10.2g	NA	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	7.78% 5.64g	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	% 2.48g	NA	g per day for Men 19-50 years
Sucrose	% 2.1g	NA	g per day for Men 19-50 years
Fiber	8.16% 3.1g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	0.64% 0.36g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Bosc Pears	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1% 0.012mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.77% 0.023mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.95% 0.15mg	26.2% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.14% 0.057mg	141% 7.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.6% 0.021mg	62% 0.81mg	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	1.75% 7μg	59.5% 238μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.1% 2.8mg	1.56% 1.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.8% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.33% 5.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bosc Pears	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1% 10mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	11.6% 0.1mg	204% 1.83mg	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	1.88% 0.15mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	1.67% 7mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	2.04% 0.047mg	92% 2.1mg	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	2% 14mg	165% 1158mg	700mg per day for Men 19-50 years
Potassium	3.6% 122mg	14.4% 491mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	1.2% 0.13mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	2.25% 83g	0.027% 1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Bosc Pears vs Toasted Sunflower Seeds:

• Raw Bosc Pears have 2 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 27.1 times more Vitamin B1, 12.4 times more Vitamin B2, 27.6 times more Vitamin B3, 123.9 times more Vitamin B5, 38.3 times more Vitamin B6 and 34 times more Vitamin B9 than Raw Bosc Pears.
• Both Raw Bosc Pears as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A in 100 g.

Comparing minerals per 100 grams for Bosc Pears vs Toasted Sunflower Seeds:

• Raw Bosc Pears have 83.2 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 5.7 times more Calcium, 17.6 times more Copper, 45.4 times more Iron, 18.4 times more Magnesium, 45 times more Manganese, 82.7 times more Phosphorus, 4 times more Potassium and 40.8 times more Zinc than Raw Bosc Pears.

Comparison of macro-nutrients per 100 grams:

• Toasted Sunflower Seed Kernels no Salt contain 9.2 times more Energy, 631.1 times more Fat, 1.3 times more Carbohydrate, 3.7 times more Fiber and 47.8 times more Protein than Raw Bosc Pears.
• Both Raw Bosc Pears as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 100 g.