Comparing Nutrients in 14 ounces Medjool Dates VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Medjool Dates	2%	0%	98%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Medjool Dates	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	38% 1099kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	NA	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	NA	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	NA	765% 130g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	229% 298g	73.5% 96g	130g per day for Men 19-50 years
Sugars	364% 264g	15% 11g	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	175% 127g	NA	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	% 134g	NA	g per day for Men 19-50 years
Sucrose	% 2.1g	NA	g per day for Men 19-50 years
Fiber	70% 26.6g	116% 44g	38g per day for Men 19-50 years
Protein	13% 7.2g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Medjool Dates	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64% 3.2mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76% 0.99mg	245% 3.2mg	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	15% 59.5μg	235% 941μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	6.17% 5.56mg	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	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Medjool Dates	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	25.4% 254mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	807% 7.26mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	44.7% 3.57mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	51% 1.17mg	364% 8.37mg	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	35% 246mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	81.2% 2762mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	NA	572% 315μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	191% 21mg	11mg per day for Men 19-50 years
Water	2.3% 84.6g	0.13% 4.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Medjool Dates vs Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Vitamin B1, 4.1 times more Vitamin B2, 4.4 times more Vitamin B3, 8.7 times more Vitamin B5, 3.2 times more Vitamin B6, 15.8 times more Vitamin B9 and more Vitamin C than Medjool Dates.
• Both Medjool Dates and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin K per 14 oz.
• Both Medjool Dates as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Medjool Dates vs Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt contain 5.1 times more Copper, 4.2 times more Iron, 2.4 times more Magnesium, 7.1 times more Manganese, 18.6 times more Phosphorus and 12 times more Zinc than Medjool Dates.
• Both Medjool Dates and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Medjool Dates have 3.1 times more Carbohydrate and 24.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Energy, 332 times more Fat, 1.7 times more Fiber and 10.7 times more Protein than Medjool Dates.
• Both Medjool Dates as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 14 oz.