Comparing Nutrients in 100 grams Oil Roasted Sunflower SeedsVS Gala Apples

Macros Ratio

Protein Fat Carbs

Oil Roasted Sunflower Seeds

13%

73%

14%

Gala Apples

96%

100 g ▼

Macro Nutrients

Oil Roasted Sunflower Seedsvs Gala Apples

20.4%592kcal

Energy

1.97%57kcal

592 kcalvs57 kcal

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

Find Nuts and Seeds rich in Energy

53%51.3g

Fat

0.12%0.12g

51.3 gvs0.12 g

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

Find Nuts and Seeds rich in Fat

22%7.07g

Saturated Fat

7.07 gvsNA g

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

Find Nuts and Seeds rich in Saturated Fat

5.06%0.081g

Omega 3

0.081 gvsNA g

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

Find Nuts and Seeds rich in Omega 3

201%34.2g

Omega 6

34.2 gvsNA g

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

Find Nuts and Seeds rich in Omega 6

0%0mg

Cholesterol

0 mgvsNA mg

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

Find Nuts and Seeds rich in Cholesterol

17.6%23g

Carbohydrate

10.5%13.7g

23 gvs13.7 g

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

Find Nuts and Seeds rich in Carbohydrate

4.3%3.1g

Sugars

14.3%10.4g

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

3.1 gvs10.4 g

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

Find Nuts and Seeds rich in Sugars

0%0g

Fructose

8.18%5.93g

≤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]

0 gvs5.93 g

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

Find Nuts and Seeds rich in Fructose

%0.74g

Glucose

%1.66g

0.74 gvs1.66 g

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

Find Nuts and Seeds rich in Glucose

%2.37g

Sucrose

%2.78g

2.37 gvs2.78 g

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

Find Nuts and Seeds rich in Sucrose

28%10.6g

Fiber

6.05%2.3g

10.6 gvs2.3 g

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

Find Nuts and Seeds rich in Fiber

36%20g

Protein

0.45%0.25g

20 gvs0.25 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Oil Roasted Sunflower Seedsvs Gala Apples

0%0μg

Vitamin A

0.11%1μg

RAE, retinol activity equivalents

0 μgvs1 μg

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

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

26.7%0.32mg

Vitamin B1

1.4%0.017mg

Thiamine

0.32 mgvs0.017 mg

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

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1

21.5%0.28mg

Vitamin B2

2.23%0.029mg

Riboflavin

0.28 mgvs0.029 mg

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

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2

26%4.13mg

Vitamin B3

0.47%0.075mg

Niacin, nicotinic acid, niacinamide

4.13 mgvs0.075 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

139%6.94mg

Vitamin B5

1.1%0.055mg

Pantothenic acid

6.94 mgvs0.055 mg

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

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

61%0.79mg

Vitamin B6

3.77%0.049mg

Pyridoxine

0.79 mgvs0.049 mg

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

Find Nuts and Seeds rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Nuts and Seeds rich in Vitamin B7

58.5%234μg

Vitamin B9

0.75%3μg

Folates and Folic Acid

234 μgvs3 μg

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

Find Nuts and Seeds rich in Vitamin B9

0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

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

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

1.22%1.1mg

Vitamin C

Ascorbic acid

1.1 mgvsNA mg

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

Find Nuts and Seeds rich in Vitamin C

0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

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

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

242%36.3mg

Vitamin E

1.2%0.18mg

Tocopherols and Tocotrienols

36.3 mgvs0.18 mg

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

Find Nuts and Seeds rich in Vitamin E

2.6%3.1μg

Vitamin K

1.1%1.3μg

Phytomenadione or phylloquinone

3.1 μgvs1.3 μg

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

Find Nuts and Seeds rich in Vitamin K

Minerals

Oil Roasted Sunflower Seedsvs Gala Apples

8.7%87mg

Calcium

0.7%7mg

87 mgvs7 mg

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

Find Nuts and Seeds rich in Calcium

200%1.8mg

Copper

2.33%0.021mg

1.8 mgvs0.021 mg

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

Find Nuts and Seeds 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 Nuts and Seeds rich in Fluoride

53.5%4.3mg

Iron

1.5%0.12mg

4.3 mgvs0.12 mg

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

Find Nuts and Seeds rich in Iron

30.2%127mg

Magnesium

1.2%5mg

127 mgvs5 mg

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

Find Nuts and Seeds rich in Magnesium

90%2.08mg

Manganese

1.6%0.037mg

2.08 mgvs0.037 mg

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

Find Nuts and Seeds 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 Nuts and Seeds rich in Molybdenum

163%1139mg

Phosphorus

1.57%11mg

1139 mgvs11 mg

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

Find Nuts and Seeds rich in Phosphorus

14.2%483mg

Potassium

3.18%108mg

483 mgvs108 mg

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

Find Nuts and Seeds rich in Potassium

142%78.2μg

Selenium

0%0μg

78.2 μgvs0 μg

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

Find Nuts and Seeds rich in Selenium

0.2%3mg

Sodium

0.067%1mg

3 mgvs1 mg

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

Find Nuts and Seeds rich in Sodium

47.4%5.2mg

Zinc

0.45%0.05mg

5.2 mgvs0.05 mg

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

Find Nuts and Seeds rich in Zinc

0.042%1.54g

Water

2.3%85.8g

1.54 gvs85.8 g

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

Find Nuts and Seeds rich in Water

Lets compare vitamin content per 100 grams of Oil Roasted Sunflower Seeds vs Gala Apples:

Oil Roasted Sunflower Seed Kernels have 18.8 times more Vitamin B1, 9.7 times more Vitamin B2, 55.1 times more Vitamin B3, 126.2 times more Vitamin B5, 16.2 times more Vitamin B6, 78 times more Vitamin B9, 201.8 times more Vitamin E and 2.4 times more Vitamin K than Raw Gala Apples with skin.
Both Oil Roasted Sunflower Seed Kernels as well as Raw Gala Apples with skin have insufficient amounts of Vitamin A in 100 g.

Comparing minerals per 100 grams for Oil Roasted Sunflower Seeds vs Gala Apples:

Oil Roasted Sunflower Seed Kernels have 12.4 times more Calcium, 85.9 times more Copper, 35.7 times more Iron, 25.4 times more Magnesium, 56.2 times more Manganese, 103.5 times more Phosphorus, 4.5 times more Potassium, more Selenium and 104.2 times more Zinc than Raw Gala Apples with skin.
While Raw Gala Apples with skin contain 55.7 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 grams:

Oil Roasted Sunflower Seed Kernels have 10.4 times more Energy, 427.5 times more Fat, 1.7 times more Carbohydrate, 4.6 times more Fiber and 80.2 times more Protein than Raw Gala Apples with skin.
While Raw Gala Apples with skin contain 3.3 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
Both Oil Roasted Sunflower Seed Kernels as well as Raw Gala Apples with skin have insufficient amounts of Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

Oil Roasted Sunflower SeedsVS Toasted Sunflower SeedsGala ApplesVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Fuji ApplesGala ApplesVS Fuji Apples

Compare Foods

Comparing Nutrients in 100 grams Oil Roasted Sunflower SeedsVS Gala Apples

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 g: