Comparing Nutrients in 100 calories Pears, canned, extra heavy syrup pack, solids and liquidsVS Roasted Sunflower Seeds

Weight per 100 calories

Pears, canned, extra heavy syrup pack, solids and liquids

103g

Roasted Sunflower Seeds

17g

Dry Roasted Sunflower Seed Kernels no Salt have 6 times more energy per unit of mass than Pears, canned, extra heavy syrup pack, solids and liquids, which is very high in comparison to other foods. Pears, canned, extra heavy syrup pack, solids and liquids having average energy density.

Which food has more nutrients per 100 calories - Pears, canned, extra heavy syrup pack, solids and liquids or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Pears, canned, extra heavy syrup pack, solids and liquids

98%

Roasted Sunflower Seeds

12%

72%

16%

100 kcal ▼

Macro Nutrients

Pears, canned, extra heavy syrup pack, solids and liquidsvs Roasted Sunflower Seeds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

Find Fruits rich in Energy

0.14%0.13g

Fat

8.82%8.56g

0.13 gvs8.56 g

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

Find Fruits rich in Fat

0.023%0.007g

Saturated Fat

2.8%0.9g

0.007 gvs0.9 g

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

Find Fruits rich in Saturated Fat

Omega 3

0.74%0.012g

NA gvs0.012 g

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

Find Fruits rich in Omega 3

0.18%0.03g

Omega 6

33%5.63g

0.03 gvs5.63 g

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

Find Fruits rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Fruits rich in Cholesterol

20%26g

Carbohydrate

3.2%4.14g

26 gvs4.14 g

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

Find Fruits rich in Carbohydrate

Sugars

0.65%0.47g

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

NA gvs0.47 g

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

Find Fruits rich in Sugars

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 .

Find Fruits rich in Fructose

Glucose

NA gvsNA g

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

Find Fruits rich in Glucose

Sucrose

NA gvsNA g

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

Find Fruits rich in Sucrose

4.34%1.65g

Fiber

5%1.9g

1.65 gvs1.9 g

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

Find Fruits rich in Fiber

0.35%0.2g

Protein

5.93%3.32g

0.2 gvs3.32 g

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

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Pears, canned, extra heavy syrup pack, solids and liquidsvs Roasted Sunflower Seeds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

Find Fruits rich in Vitamin A Buy Preformed Vegan Vitamin A

0.86%0.01mg

Vitamin B1

1.5%0.018mg

Thiamine

0.01 mgvs0.018 mg

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

Find Fruits rich in Vitamin B1 Buy Vegan Vitamin B1

1.74%0.023mg

Vitamin B2

3.25%0.042mg

Riboflavin

0.023 mgvs0.042 mg

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

Find Fruits rich in Vitamin B2 Buy Vegan Vitamin B2

1.53%0.25mg

Vitamin B3

7.56%1.2mg

Niacin, nicotinic acid, niacinamide

0.25 mgvs1.2 mg

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

Find Fruits rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

0.45%0.023mg

Vitamin B5

24%1.2mg

Pantothenic acid

0.023 mgvs1.2 mg

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

Find Fruits rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

1.1%0.014mg

Vitamin B6

10.6%0.14mg

Pyridoxine

0.014 mgvs0.14 mg

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

Find Fruits rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Fruits rich in Vitamin B7

0.26%1.03μg

Vitamin B9

10%40.7μg

Folates and Folic Acid

1.03 μgvs40.7 μg

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

Find Fruits rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Fruits rich in Vitamin B12 Buy Vegan Vitamin B12

1.26%1.13mg

Vitamin C

0.27%0.24mg

Ascorbic acid

1.13 mgvs0.24 mg

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

Find Fruits rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Fruits rich in Vitamin D Buy Vegan Vitamin D

Vitamin E

30%4.5mg

Tocopherols and Tocotrienols

NA mgvs4.5 mg

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

Find Fruits rich in Vitamin E

Vitamin K

0.39%0.46μg

Phytomenadione or phylloquinone

NA μgvs0.46 μg

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

Find Fruits rich in Vitamin K

Minerals

Pears, canned, extra heavy syrup pack, solids and liquidsvs Roasted Sunflower Seeds

0.52%5.15mg

Calcium

1.2%12mg

5.15 mgvs12 mg

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

Find Fruits rich in Calcium

5.5%0.049mg

Copper

35%0.31mg

0.049 mgvs0.31 mg

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

Find Fruits rich in Copper

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 .

Find Fruits rich in Fluoride

2.84%0.23mg

Iron

8.16%0.65mg

0.23 mgvs0.65 mg

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

Find Fruits rich in Iron

0.98%4.12mg

Magnesium

5.28%22mg

4.12 mgvs22 mg

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

Find Fruits rich in Magnesium

1.43%0.033mg

Manganese

15.8%0.36mg

0.033 mgvs0.36 mg

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

Find Fruits rich in Manganese

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 .

Find Fruits rich in Molybdenum

1.03%7.2mg

Phosphorus

28.4%198mg

7.2 mgvs198 mg

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

Find Fruits rich in Phosphorus

1.94%66mg

Potassium

4.3%146mg

66 mgvs146 mg

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

Find Fruits rich in Potassium

Selenium

24.8%13.6μg

NA μgvs13.6 μg

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

Find Fruits rich in Selenium

0.34%5.15mg

Sodium

0.034%0.52mg

5.15 mgvs0.52 mg

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

Find Fruits rich in Sodium

0.75%0.082mg

Zinc

8.26%0.91mg

0.082 mgvs0.91 mg

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

Find Fruits rich in Zinc

2.07%76.6g

Water

0.006%0.21g

76.6 gvs0.21 g

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

Find Fruits rich in Water

Lets compare vitamin content per 100 calories of Pears, canned, extra heavy syrup pack, solids and liquids vs Roasted Sunflower Seeds:

Pears, canned, extra heavy syrup pack, solids and liquids have 4.7 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Vitamin B1, 1.9 times more Vitamin B2, 4.9 times more Vitamin B3, 53.3 times more Vitamin B5, 9.6 times more Vitamin B6 and 39.5 times more Vitamin B9 than Pears, canned, extra heavy syrup pack, solids and liquids.
Both Pears, canned, extra heavy syrup pack, solids and liquids as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Pears, canned, extra heavy syrup pack, solids and liquids vs Roasted Sunflower Seeds:

Pears, canned, extra heavy syrup pack, solids and liquids have 371.4 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 2.3 times more Calcium, 6.4 times more Copper, 2.9 times more Iron, 5.4 times more Magnesium, 11 times more Manganese, 27.5 times more Phosphorus, 2.2 times more Potassium and 11 times more Zinc than Pears, canned, extra heavy syrup pack, solids and liquids.

Comparison of macro-nutrients per 100 calories:

Pears, canned, extra heavy syrup pack, solids and liquids have 6.3 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 63.8 times more Fat, 124.3 times more Saturated Fat, 188.4 times more Omega 6 and 17 times more Protein than Pears, canned, extra heavy syrup pack, solids and liquids.
Both Pears, canned, extra heavy syrup pack, solids and liquids and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Fiber per 100 kcal.
Both Pears, canned, extra heavy syrup pack, solids and liquids as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Pears, canned, extra heavy syrup pack, solids and liquidsVS Raw Sulfured Dried PearsRoasted Sunflower SeedsVS Raw Sulfured Dried PearsPears, canned, extra heavy syrup pack, solids and liquidsVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Pears, canned, extra heavy syrup pack, solids and liquidsVS Roasted Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Pears, canned, extra heavy syrup pack, solids and liquids or Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: