Comparing Nutrients in 14 ounces Golden Delicious ApplesVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Golden Delicious Apples

96%

Sunflower Seeds

13%

74%

13%

14 oz ▼

Macro Nutrients

Golden Delicious Applesvs Sunflower Seeds

7.8%226kcal

Energy

80%2318kcal

226 kcalvs2318 kcal

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

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0.61%0.6g

Fat

211%204g

0.6 gvs204 g

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

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Saturated Fat

55.3%17.7g

NA gvs17.7 g

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

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Omega 3

15%0.24g

NA gvs0.24 g

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

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Omega 6

538%91g

NA gvs91 g

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

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Cholesterol

0%0mg

NA mgvs0 mg

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

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41.5%54g

Carbohydrate

61%79.4g

54 gvs79.4 g

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

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55%40g

Sugars

14.3%10.4g

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

40 gvs10.4 g

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

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33.4%24.2g

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]

24.2 gvsNA g

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

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%7.42g

Glucose

7.42 gvsNA g

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

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%8.2g

Sucrose

%9.92g

8.2 gvs9.92 g

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

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25%9.53g

Fiber

90%34g

9.53 gvs34 g

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

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2%1.1g

Protein

147%82.5g

1.1 gvs82.5 g

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

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Vitamins

Golden Delicious Applesvs Sunflower Seeds

1.32%12μg

Vitamin A

1.32%12μg

RAE, retinol activity equivalents

12 μgvs12 μg

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

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5.95%0.071mg

Vitamin B1

490%5.87mg

Thiamine

0.071 mgvs5.87 mg

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

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7.94%0.1mg

Vitamin B2

108%1.4mg

Riboflavin

0.1 mgvs1.4 mg

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

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2.33%0.37mg

Vitamin B3

207%33mg

Niacin, nicotinic acid, niacinamide

0.37 mgvs33 mg

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

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5.87%0.29mg

Vitamin B5

89.7%4.5mg

Pantothenic acid

0.29 mgvs4.5 mg

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

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15.6%0.2mg

Vitamin B6

411%5.34mg

Pyridoxine

0.2 mgvs5.34 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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2.98%12μg

Vitamin B9

225%901μg

Folates and Folic Acid

12 μgvs901 μg

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

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

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

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Vitamin C

6.17%5.56mg

Ascorbic acid

NA mgvs5.56 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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4.76%0.71mg

Vitamin E

931%140mg

Tocopherols and Tocotrienols

0.71 mgvs140 mg

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

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5.95%7.14μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

7.14 μgvs0 μg

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

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Minerals

Golden Delicious Applesvs Sunflower Seeds

2.4%24mg

Calcium

31%310mg

24 mgvs310 mg

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

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13.2%0.12mg

Copper

794%7.14mg

0.12 mgvs7.14 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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6.45%0.52mg

Iron

260%21mg

0.52 mgvs21 mg

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

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4.72%20mg

Magnesium

307%1290mg

20 mgvs1290 mg

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

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6.04%0.14mg

Manganese

336%7.74mg

0.14 mgvs7.74 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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5.67%39.7mg

Phosphorus

374%2619mg

39.7 mgvs2619 mg

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

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11.7%397mg

Potassium

75.3%2560mg

397 mgvs2560 mg

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

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0%0μg

Selenium

382%210μg

0 μgvs210 μg

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

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0.53%7.94mg

Sodium

2.4%35.7mg

7.94 mgvs35.7 mg

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

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1.44%0.16mg

Zinc

180%20mg

0.16 mgvs20 mg

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

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9.2%341g

Water

0.51%18.8g

341 gvs18.8 g

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

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Lets compare vitamin content per 14 ounces of Golden Delicious Apples vs Sunflower Seeds:

Raw Golden Delicious Apples with skin have more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 82.2 times more Vitamin B1, 13.7 times more Vitamin B2, 88.7 times more Vitamin B3, 15.3 times more Vitamin B5, 26.4 times more Vitamin B6, 75.7 times more Vitamin B9 and 195.4 times more Vitamin E than Raw Golden Delicious Apples with skin.
Both Raw Golden Delicious Apples with skin as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A in 14 oz.

Comparing minerals per 14 ounces for Golden Delicious Apples vs Sunflower Seeds:

Raw Golden Delicious Apples with skin have 18.1 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 13 times more Calcium, 60 times more Copper, 40.4 times more Iron, 65 times more Magnesium, 55.7 times more Manganese, 66 times more Phosphorus, 6.5 times more Potassium, more Selenium and 125 times more Zinc than Raw Golden Delicious Apples with skin.

Comparison of macro-nutrients per 14 ounces:

Raw Golden Delicious Apples with skin have 3.8 times more Sugars than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 10.2 times more Energy, 343.1 times more Fat, 1.5 times more Carbohydrate, 3.6 times more Fiber and 74.2 times more Protein than Raw Golden Delicious Apples with skin.
Both Raw Golden Delicious Apples with skin as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Golden Delicious ApplesVS Granny Smith ApplesSunflower SeedsVS Granny Smith ApplesGolden Delicious ApplesVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 14 ounces Golden Delicious ApplesVS Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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