Comparing Nutrients in 14 ounces Prune puree VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Prune puree	3%	1%	96%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Prune puree	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	35% 1020kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	NA	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	NA	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	199% 258g	70% 91g	130g per day for Men 19-50 years
Sugars	214% 155g	17% 12.3g	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	76% 55g	0% 0g	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	% 88.5g	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 9.4g	g per day for Men 19-50 years
Fiber	34.5% 13g	111% 42g	38g per day for Men 19-50 years
Protein	15% 8.33g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Prune puree	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	44% 397μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.92mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	242% 3.14mg	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	NA	232% 929μg	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	19% 17mg	4.85% 4.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prune puree	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	12.3% 123mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	NA	796% 7.16mg	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	139% 11mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	NA	120% 504mg	420mg per day for Men 19-50 years
Manganese	NA	359% 8.26mg	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	41% 286mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	99% 3382mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	NA	564% 310μg	55μg per day for Men 19-50 years
Sodium	6.1% 91mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	NA	188% 20.7mg	11mg per day for Men 19-50 years
Water	3.2% 119g	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Prune puree vs Oil Roasted Sunflower Seeds:

• Prune puree has more Vitamin A and 3.9 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 8 times more Vitamin B1, 1.7 times more Vitamin B3 and 16.1 times more Vitamin B5 than Prune puree.

Comparing minerals per 14 ounces for Prune puree vs Oil Roasted Sunflower Seeds:

• Prune puree has 1.8 times more Potassium and 7.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.8 times more Calcium, 1.5 times more Iron and 15.8 times more Phosphorus than Prune puree.

Comparison of macro-nutrients per 14 ounces:

• Prune puree has 2.8 times more Carbohydrate, 12.5 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.3 times more Energy, 256.5 times more Fat, 441.8 times more Saturated Fat, 3.2 times more Fiber and 9.6 times more Protein than Prune puree.
• Both Prune puree as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.