Comparing Nutrients in 100 calories Apples, dried, sulfured, stewed, without added sugarVS Sunflower Seeds

Weight per 100 calories

Apples, dried, sulfured, stewed, without added sugar

175g

Sunflower Seeds

17g

Dried Sunflower Seed Kernels have 10.2 times more energy per unit of mass than Apples, dried, sulfured, stewed, without added sugar, which is very high in comparison to other foods. Apples, dried, sulfured, stewed, without added sugar having low energy density.

Which food has more nutrients per 100 calories - Apples, dried, sulfured, stewed, without added sugar or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Apples, dried, sulfured, stewed, without added sugar

98%

Sunflower Seeds

13%

74%

13%

100 kcal ▼

Macro Nutrients

Apples, dried, sulfured, stewed, without added sugarvs Sunflower Seeds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.13%0.12g

Fat

9.1%8.8g

0.12 gvs8.8 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.066%0.021g

Saturated Fat

2.4%0.76g

0.021 gvs0.76 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.44%0.007g

Omega 3

0.64%0.01g

0.007 gvs0.01 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.19%0.032g

Omega 6

23.2%3.95g

0.032 gvs3.95 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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20.7%27g

Carbohydrate

2.63%3.42g

27 gvs3.42 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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32.2%23.4g

Sugars

0.62%0.45g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

23.4 gvs0.45 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.43g

NA gvs0.43 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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9.23%3.5g

Fiber

3.88%1.47g

3.5 gvs1.47 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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0.69%0.39g

Protein

6.35%3.56g

0.39 gvs3.56 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Apples, dried, sulfured, stewed, without added sugarvs Sunflower Seeds

0.19%1.75μg

Vitamin A

0.057%0.51μg

RAE, retinol activity equivalents

1.75 μgvs0.51 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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0.88%0.011mg

Vitamin B1

21%0.25mg

Thiamine

0.011 mgvs0.25 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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2.56%0.033mg

Vitamin B2

4.68%0.061mg

Riboflavin

0.033 mgvs0.061 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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1.4%0.23mg

Vitamin B3

8.92%1.43mg

Niacin, nicotinic acid, niacinamide

0.23 mgvs1.43 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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2%0.1mg

Vitamin B5

3.87%0.19mg

Pantothenic acid

0.1 mgvs0.19 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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6.75%0.088mg

Vitamin B6

17.7%0.23mg

Pyridoxine

0.088 mgvs0.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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0%0μg

Vitamin B9

9.7%39μg

Folates and Folic Acid

0 μgvs39 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1.95%1.75mg

Vitamin C

0.27%0.24mg

Ascorbic acid

1.75 mgvs0.24 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.4%0.21mg

Vitamin E

40%6.02mg

Tocopherols and Tocotrienols

0.21 mgvs6.02 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.02%1.23μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1.23 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Apples, dried, sulfured, stewed, without added sugarvs Sunflower Seeds

0.53%5.26mg

Calcium

1.34%13.4mg

5.26 mgvs13.4 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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8.58%0.077mg

Copper

34.2%0.31mg

0.077 mgvs0.31 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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7.24%0.58mg

Iron

11.2%0.9mg

0.58 mgvs0.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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1.67%7mg

Magnesium

13.3%55.7mg

7 mgvs55.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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1.6%0.037mg

Manganese

14.5%0.33mg

0.037 mgvs0.33 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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2.26%15.8mg

Phosphorus

16%113mg

15.8 mgvs113 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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5.4%184mg

Potassium

3.25%110mg

184 mgvs110 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0.96%0.53μg

Selenium

16.5%9.08μg

0.53 μgvs9.08 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.34%35mg

Sodium

0.1%1.54mg

35 mgvs1.54 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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0.8%0.088mg

Zinc

7.8%0.86mg

0.088 mgvs0.86 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4%148g

Water

0.022%0.81g

148 gvs0.81 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Apples, dried, sulfured, stewed, without added sugar vs Sunflower Seeds:

Apples, dried, sulfured, stewed, without added sugar have 7.3 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 24.1 times more Vitamin B1, 1.8 times more Vitamin B2, 6.3 times more Vitamin B3, 1.9 times more Vitamin B5, 2.6 times more Vitamin B6, more Vitamin B9 and 28.6 times more Vitamin E than Apples, dried, sulfured, stewed, without added sugar.
Both Apples, dried, sulfured, stewed, without added sugar as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Apples, dried, sulfured, stewed, without added sugar vs Sunflower Seeds:

Apples, dried, sulfured, stewed, without added sugar have 1.7 times more Potassium, 22.8 times more Sodium and 182.2 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.5 times more Calcium, 4 times more Copper, 1.6 times more Iron, 7.9 times more Magnesium, 9.1 times more Manganese, 7.2 times more Phosphorus, 17.2 times more Selenium and 9.8 times more Zinc than Apples, dried, sulfured, stewed, without added sugar.

Comparison of macro-nutrients per 100 calories:

Apples, dried, sulfured, stewed, without added sugar have 7.8 times more Carbohydrate, 52.1 times more Sugars and 2.4 times more Fiber than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 71.8 times more Fat, 36.2 times more Saturated Fat, 125 times more Omega 6 and 9.2 times more Protein than Apples, dried, sulfured, stewed, without added sugar.
Both Apples, dried, sulfured, stewed, without added sugar and Dried Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
Both Apples, dried, sulfured, stewed, without added sugar as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Apples, dried, sulfured, stewed, without added sugarVS Apples, dried, sulfured, stewed, with added sugarSunflower SeedsVS Apples, dried, sulfured, stewed, with added sugarApples, dried, sulfured, stewed, without added sugarVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Apples, dried, sulfured, stewed, without added sugarVS Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Apples, dried, sulfured, stewed, without added sugar or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: