Comparing Nutrients in 14 ounces Sunflower Seeds VS Prune puree

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Prune puree	3%	1%	96%

Macro Nutrients

	Sunflower Seeds	Prune puree	Recommended Dietary Allowance
Energy	80% 2318kcal	35% 1020kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	NA	1.6g per day for Men 19-50 years
Omega 6	538% 91g	NA	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	199% 258g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	214% 155g	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	76% 55g	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	% 88.5g	g per day for Men 19-50 years
Sucrose	% 9.92g	NA	g per day for Men 19-50 years
Fiber	90% 34g	34.5% 13g	38g per day for Men 19-50 years
Protein	147% 82.5g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Prune puree	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	44% 397μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	62% 9.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.17% 5.56mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	931% 140mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Prune puree	Recommended Dietary Allowance
Calcium	31% 310mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	NA	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	260% 21mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	NA	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	NA	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	41% 286mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	99% 3382mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	NA	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	6.1% 91mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	NA	11mg per day for Men 19-50 years
Water	0.51% 18.8g	3.2% 119g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 37 times more Vitamin B1, 3.3 times more Vitamin B3 and 2.6 times more Vitamin B5 than Prune puree.
• While Prune puree contains 33.3 times more Vitamin A and 3.1 times more Vitamin C than Dried Sunflower Seed Kernels.

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

• Dried Sunflower Seed Kernels have 2.5 times more Calcium, 1.9 times more Iron and 9.2 times more Phosphorus than Prune puree.
• While Prune puree contains 1.3 times more Potassium and 2.6 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 2.3 times more Energy, 257.3 times more Fat, 278.4 times more Saturated Fat, 2.6 times more Fiber and 9.9 times more Protein than Prune puree.
• While Prune puree contains 3.3 times more Carbohydrate and 14.9 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Prune puree have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.