Comparing Nutrients in 100 grams Oil Roasted Sunflower Seeds VS Green Anjou Pears

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Green Anjou Pears	3%	1%	96%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Green Anjou Pears	Recommended Dietary Allowance
Energy	20.4% 592kcal	2.28% 66kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	22% 7.07g	NA	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	NA	1.6g per day for Men 19-50 years
Omega 6	201% 34.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	12% 15.8g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	13.4% 9.73g	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	0% 0g	8.36% 6.06g	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	% 0.74g	% 3.33g	g per day for Men 19-50 years
Sucrose	% 2.37g	% 0.33g	g per day for Men 19-50 years
Fiber	28% 10.6g	8.16% 3.1g	38g per day for Men 19-50 years
Protein	36% 20g	0.79% 0.44g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Green Anjou Pears	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	0.94% 0.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	0.86% 0.043mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	2% 0.026mg	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	58.5% 234μg	2.25% 9μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.22% 1.1mg	4.9% 4.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	242% 36.3mg	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	3.6% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Green Anjou Pears	Recommended Dietary Allowance
Calcium	8.7% 87mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	8.56% 0.077mg	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	53.5% 4.3mg	3% 0.24mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	1.67% 7mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	2.1% 0.048mg	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	163% 1139mg	1.86% 13mg	700mg per day for Men 19-50 years
Potassium	14.2% 483mg	3.74% 127mg	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	0.91% 0.1mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	2.25% 83.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oil Roasted Sunflower Seeds vs Green Anjou Pears:

• Oil Roasted Sunflower Seed Kernels have 32 times more Vitamin B1, 12.7 times more Vitamin B2, 27.4 times more Vitamin B3, 161.4 times more Vitamin B5, 30.5 times more Vitamin B6, 26 times more Vitamin B9 and 302.8 times more Vitamin E than Raw Green Anjou Pears.
• While Raw Green Anjou Pears contain 4 times more Vitamin C and 1.4 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Green Anjou Pears have insufficient amounts of Vitamin A in 100 g.

Comparing minerals per 100 grams for Oil Roasted Sunflower Seeds vs Green Anjou Pears:

• Oil Roasted Sunflower Seed Kernels have 7.9 times more Calcium, 23.4 times more Copper, 17.8 times more Iron, 18.1 times more Magnesium, 43.3 times more Manganese, 87.6 times more Phosphorus, 3.8 times more Potassium, more Selenium and 52.1 times more Zinc than Raw Green Anjou Pears.
• While Raw Green Anjou Pears contain 54.1 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Sunflower Seed Kernels have 9 times more Energy, 513 times more Fat, 1.4 times more Carbohydrate, 3.4 times more Fiber and 45.6 times more Protein than Raw Green Anjou Pears.
• While Raw Green Anjou Pears contain 3.1 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Green Anjou Pears have insufficient amounts of Glucose and Sucrose in 100 g.