Comparing Nutrients in 14 ounces Sunflower Seeds VS Dried Plums

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Dried Plums	3%	1%	96%

Macro Nutrients

	Sunflower Seeds	Dried Plums	Recommended Dietary Allowance
Energy	80% 2318kcal	33% 953kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	195% 254g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	209% 151g	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	NA	68% 49.2g	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	NA	% 101g	g per day for Men 19-50 years
Sucrose	% 9.92g	% 0.6g	g per day for Men 19-50 years
Fiber	90% 34g	74% 28g	38g per day for Men 19-50 years
Protein	147% 82.5g	15.5% 8.65g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Dried Plums	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	17% 155μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	56.8% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	46.7% 7.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	33.5% 1.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	62.6% 0.81mg	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	225% 901μg	3.97% 16μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.17% 5.56mg	2.65% 2.4mg	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	931% 140mg	11.4% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	197% 236μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Dried Plums	Recommended Dietary Allowance
Calcium	31% 310mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	124% 1.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	260% 21mg	46% 3.7mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	51.6% 1.2mg	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	374% 2619mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	85.4% 2905mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	3.3% 123g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Dried Plums:

• Dried Sunflower Seed Kernels have 29 times more Vitamin B1, 1.9 times more Vitamin B2, 4.4 times more Vitamin B3, 2.7 times more Vitamin B5, 6.6 times more Vitamin B6, 56.8 times more Vitamin B9, 2.3 times more Vitamin C and 81.8 times more Vitamin E than Raw Dried Plums.
• While Raw Dried Plums contain 13 times more Vitamin A and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Dried Plums have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sunflower Seeds vs Dried Plums:

• Dried Sunflower Seed Kernels have 1.8 times more Calcium, 6.4 times more Copper, 5.6 times more Iron, 7.9 times more Magnesium, 6.5 times more Manganese, 9.6 times more Phosphorus, 176.7 times more Selenium and 11.4 times more Zinc than Raw Dried Plums.
• Both Dried Sunflower Seed Kernels and Raw Dried Plums have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 2.4 times more Energy, 135.4 times more Fat, 50.6 times more Saturated Fat, 3.5 times more Omega 3, 523.9 times more Omega 6, 1.2 times more Fiber and 9.5 times more Protein than Raw Dried Plums.
• While Raw Dried Plums contain 3.2 times more Carbohydrate and 14.6 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Dried Plums have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.