Comparing Nutrients in 100 grams Roasted Sunflower Seeds VS Raw Sulfured Dried Peaches

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Raw Sulfured Dried Peaches	5%	3%	92%

Macro Nutrients

	Roasted Sunflower Seeds	Raw Sulfured Dried Peaches	Recommended Dietary Allowance
Energy	20% 582kcal	8.24% 239kcal	2900kcal per day for Men 19-50 years
Fat	51.3% 49.8g	0.78% 0.76g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	0.56% 0.009g	1.6g per day for Men 19-50 years
Omega 6	193% 32.8g	2.1% 0.36g	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	47% 61.3g	130g per day for Men 19-50 years
Sugars	3.77% 2.73g	57.6% 41.7g	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	18.6% 13.5g	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	% 13g	g per day for Men 19-50 years
Sucrose	NA	% 15.4g	g per day for Men 19-50 years
Fiber	29.2% 11g	21.6% 8.2g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Raw Sulfured Dried Peaches	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 108μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	0.17% 0.002mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	27.3% 4.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.04mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.8mg	5.15% 0.067mg	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% 0μg	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	5.33% 4.8mg	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	1.27% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	13% 15.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Raw Sulfured Dried Peaches	Recommended Dietary Allowance
Calcium	7% 70mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	40.4% 0.36mg	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	50.8% 4.06mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	13.3% 0.31mg	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	17% 119mg	700mg per day for Men 19-50 years
Potassium	25% 850mg	29.3% 996mg	3400mg per day for Men 19-50 years
Selenium	144% 79.3μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	5.2% 0.57mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	0.86% 32g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Raw Sulfured Dried Peaches per 100 g

Compare the macro and micronutrient content in 100 g of Roasted Sunflower Seeds versus 100 g of Raw Sulfured Dried Peaches to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Roasted Sunflower Seeds vs Raw Sulfured Dried Peaches:

• 100 grams of Roasted Sunflower Seeds have 53 times more Vitamin B1, 1.6 times more Vitamin B3, 12.5 times more Vitamin B5, 12 times more Vitamin B6, more Vitamin B9 and 137.4 times more Vitamin E than Raw Sulfured Dried Peaches.
• While 100 g of Raw Sulfured Dried Peaches contain more Vitamin A, 3.4 times more Vitamin C and 5.8 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Raw Sulfured Dried Peaches provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• 100 grams of Raw Sulfured Dried Peaches have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin E
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Sulfured Dried Peaches have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Roasted Sunflower Seeds vs Raw Sulfured Dried Peaches:

• 100 grams of Roasted Sunflower Seeds have 2.5 times more Calcium, 5 times more Copper, 3.1 times more Magnesium, 6.9 times more Manganese, 9.7 times more Phosphorus, 158.6 times more Selenium and 9.3 times more Zinc than Raw Sulfured Dried Peaches.
• Both Roasted Sunflower Seeds and Raw Sulfured Dried Peaches contain similar levels of Iron and Potassium per 100 grams.
• 100 grams of Raw Sulfured Dried Peaches lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Roasted Sunflower Seeds have 2.4 times more Energy, 65.5 times more Fat, 63.6 times more Saturated Fat, 7.7 times more Omega 3, 91.6 times more Omega 6, 1.4 times more Fiber and 5.4 times more Protein than Raw Sulfured Dried Peaches.
• While 100 g of Raw Sulfured Dried Peaches contain 2.5 times more Carbohydrate and 15.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• 100 grams of Raw Sulfured Dried Peaches provide inadequate amounts of Omega 3