Comparing Nutrients in 14 ounces Roasted Sunflower Seeds VS Canned Prune Juice

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Canned Prune Juice	3%	0%	97%

Macro Nutrients

	Roasted Sunflower Seeds	Canned Prune Juice	Recommended Dietary Allowance
Energy	79.7% 2310kcal	9.7% 282kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	0.037% 0.012g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	765% 130g	0.16% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	53.3% 69.3g	130g per day for Men 19-50 years
Sugars	15% 11g	90% 65.3g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	116% 44g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	137% 76.7g	4.32% 2.42g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Canned Prune Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	19.5% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	8.5% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	66.6% 0.87mg	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	235% 941μg	0% 0μg	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	18% 16.3mg	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	691% 104mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	11.2% 13.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Canned Prune Juice	Recommended Dietary Allowance
Calcium	27.8% 278mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	30% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.97% 239μg	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	189% 15mg	58.5% 4.7mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	26% 0.6mg	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	655% 4584mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	32.2% 1095mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	8.7% 322g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Canned Prune Juice per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Sunflower Seeds versus 14 oz of Canned Prune Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Roasted Sunflower Seeds vs Canned Prune Juice:

• 14 ounces of Roasted Sunflower Seeds have 6.6 times more Vitamin B1, 3.5 times more Vitamin B2, 9 times more Vitamin B3, 65.8 times more Vitamin B5, 3.7 times more Vitamin B6, more Vitamin B9 and 217.5 times more Vitamin E than Canned Prune Juice.
• While 14 oz of Canned Prune Juice contain 2.9 times more Vitamin C and 1.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• 14 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 14 ounces of Canned Prune Juice have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin E
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Canned Prune Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Roasted Sunflower Seeds vs Canned Prune Juice:

• 14 ounces of Roasted Sunflower Seeds have 5.8 times more Calcium, 26.9 times more Copper, 3.2 times more Iron, 9.2 times more Magnesium, 14 times more Manganese, 46.2 times more Phosphorus, 3.1 times more Potassium, 132.2 times more Selenium and 25.2 times more Zinc than Canned Prune Juice.
• While 14 oz of Canned Prune Juice contain 67.7 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• 14 ounces of Canned Prune Juice lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Sunflower Seeds have 8.2 times more Energy, 1660 times more Fat, 1739.7 times more Saturated Fat, more Omega 3, 4683.1 times more Omega 6, 1.4 times more Carbohydrate, 11.1 times more Fiber and 31.7 times more Protein than Canned Prune Juice.
• While 14 oz of Canned Prune Juice contain 6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• 14 ounces of Canned Prune Juice provide inadequate amounts of Omega 3, Omega 6 and Protein