Comparing Nutrients in 100 grams Roasted Sunflower Seeds VS Apricots, canned, heavy syrup pack, with skin, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Apricots, canned, heavy syrup pack, with skin, solids and liquids	2%	1%	97%

Macro Nutrients

	Roasted Sunflower Seeds	Apricots, canned, heavy syrup pack, with skin, solids and liquids	Recommended Dietary Allowance
Energy	20% 582kcal	2.86% 83kcal	2900kcal per day for Men 19-50 years
Fat	51.3% 49.8g	0.082% 0.08g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	0.016% 0.005g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	193% 32.8g	0.088% 0.015g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	16.5% 21.5g	130g per day for Men 19-50 years
Sugars	3.77% 2.73g	27.4% 20g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	0.95% 0.53g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Apricots, canned, heavy syrup pack, with skin, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.9% 62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	1.67% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	2.35% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.04mg	1.84% 0.092mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.8mg	4.15% 0.054mg	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	59.3% 237μg	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	1.56% 1.4mg	3.44% 3.1mg	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	174% 26mg	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	1.83% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Apricots, canned, heavy syrup pack, with skin, solids and liquids	Recommended Dietary Allowance
Calcium	7% 70mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	8.67% 0.078mg	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	47.5% 3.8mg	3.75% 0.3mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	1.67% 7mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	2.2% 0.051mg	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	165% 1155mg	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	25% 850mg	4.1% 140mg	3400mg per day for Men 19-50 years
Selenium	144% 79.3μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	2.1% 77.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Apricots, canned, heavy syrup pack, with skin, solids and liquids per 100 g

Compare the macro and micronutrient content in 100 g of Roasted Sunflower Seeds versus 100 g of Apricots, canned, heavy syrup pack, with skin, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Roasted Sunflower Seeds vs Apricots, canned, heavy syrup pack, with skin, solids and liquids:

• 100 grams of Roasted Sunflower Seeds have 5.3 times more Vitamin B1, 11.2 times more Vitamin B2, 18.7 times more Vitamin B3, 76.5 times more Vitamin B5, 14.9 times more Vitamin B6, 118.5 times more Vitamin B9, 43.5 times more Vitamin E and 1.2 times more Vitamin K than Apricots, canned, heavy syrup pack, with skin, solids and liquids.
• While 100 g of Apricots, canned, heavy syrup pack, with skin, solids and liquids contain more Vitamin A and 2.2 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• 100 grams of Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• 100 grams of Apricots, canned, heavy syrup pack, with skin, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B9 and Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Apricots, canned, heavy syrup pack, with skin, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Roasted Sunflower Seeds vs Apricots, canned, heavy syrup pack, with skin, solids and liquids:

• 100 grams of Roasted Sunflower Seeds have 7.8 times more Calcium, 23.5 times more Copper, 12.7 times more Iron, 18.4 times more Magnesium, 41.4 times more Manganese, 96.3 times more Phosphorus, 6.1 times more Potassium, 793 times more Selenium and 48.1 times more Zinc than Apricots, canned, heavy syrup pack, with skin, solids and liquids.
• While 100 g of Apricots, canned, heavy syrup pack, with skin, solids and liquids contain 64.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• 100 grams of Apricots, canned, heavy syrup pack, with skin, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Roasted Sunflower Seeds have 7 times more Energy, 622.5 times more Fat, 1043.8 times more Saturated Fat, more Omega 3, 2185.5 times more Omega 6, 6.9 times more Fiber and 36.5 times more Protein than Apricots, canned, heavy syrup pack, with skin, solids and liquids.
• While 100 g of Apricots, canned, heavy syrup pack, with skin, solids and liquids contain 7.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Apricots, canned, heavy syrup pack, with skin, solids and liquids offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Apricots, canned, heavy syrup pack, with skin, solids and liquids provide inadequate amounts of Omega 3, Omega 6 and Protein