Comparing Nutrients in 100 grams Toasted Sunflower Seeds VS Peaches, Yellow

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Peaches, Yellow	8%	5%	87%

Macro Nutrients

	Toasted Sunflower Seeds	Peaches, Yellow	Recommended Dietary Allowance
Energy	21.3% 619kcal	1.34% 39kcal	2900kcal per day for Men 19-50 years
Fat	58.6% 56.8g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.95g	0.059% 0.019g	32g per day for Men 19-50 years
Omega 3	4.94% 0.079g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	220% 37.4g	0.49% 0.084g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	7.34% 9.54g	130g per day for Men 19-50 years
Sugars	NA	11.6% 8.4g	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	2.1% 1.53g	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	% 1.95g	g per day for Men 19-50 years
Sucrose	NA	% 4.76g	g per day for Men 19-50 years
Fiber	30.3% 11.5g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	1.63% 0.91g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Peaches, Yellow	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.78% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.33mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.2% 4.2mg	5.04% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.06mg	3.06% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	1.92% 0.025mg	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	59.5% 238μg	1% 4μg	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	7.33% 6.6mg	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	NA	4.87% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.17% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Peaches, Yellow	Recommended Dietary Allowance
Calcium	5.7% 57mg	0.6% 6mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	7.56% 0.068mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.1% 4μg	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	85% 6.8mg	3.13% 0.25mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	2.65% 0.061mg	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% 1158mg	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	14.4% 491mg	5.6% 190mg	3400mg per day for Men 19-50 years
Selenium	NA	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	0.027% 1g	2.4% 89g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Toasted Sunflower Seeds vs Peaches, Yellow:

• Toasted Sunflower Seed Kernels no Salt have 13.5 times more Vitamin B1, 9.2 times more Vitamin B2, 5.2 times more Vitamin B3, 46.1 times more Vitamin B5, 32.2 times more Vitamin B6 and 59.5 times more Vitamin B9 than Raw Yellow Peaches.
• While Raw Yellow Peaches contain more Vitamin A and 4.7 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Raw Yellow Peaches have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Toasted Sunflower Seeds vs Peaches, Yellow:

• Toasted Sunflower Seed Kernels no Salt have 9.5 times more Calcium, 27 times more Copper, 27.2 times more Iron, 14.3 times more Magnesium, 34.7 times more Manganese, 57.9 times more Phosphorus, 2.6 times more Potassium and 31.2 times more Zinc than Raw Yellow Peaches.
• While Raw Yellow Peaches contain 88.9 times more Water than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 100 grams:

• Toasted Sunflower Seed Kernels no Salt have 15.9 times more Energy, 227.2 times more Fat, 313.3 times more Saturated Fat, 39.5 times more Omega 3, 445.1 times more Omega 6, 2.2 times more Carbohydrate, 7.7 times more Fiber and 18.9 times more Protein than Raw Yellow Peaches.
• Both Toasted Sunflower Seed Kernels no Salt as well as Raw Yellow Peaches have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.