Comparing Nutrients in 1 kilogram Medjool Dates VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Medjool Dates	2%	0%	98%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Medjool Dates	Sunflower Seeds	Recommended Dietary Allowance
Energy	96% 2770kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	NA	139% 44.6g	32g per day for Men 19-50 years
Omega 3	NA	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	NA	1356% 231g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	577% 750g	154% 200g	130g per day for Men 19-50 years
Sugars	917% 665g	36% 26g	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	441% 320g	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	% 337g	NA	g per day for Men 19-50 years
Sucrose	% 5.3g	% 25g	g per day for Men 19-50 years
Fiber	176% 67g	226% 86g	38g per day for Men 19-50 years
Protein	32.3% 18g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Medjool Dates	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	161% 8.05mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	1035% 13.5mg	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	37.5% 150μg	568% 2270μg	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	15.6% 14mg	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	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Medjool Dates	Sunflower Seeds	Recommended Dietary Allowance
Calcium	64% 640mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	402% 3.62mg	2000% 18mg	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	113% 9mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	129% 2.96mg	848% 19.5mg	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	88.6% 620mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	205% 6960mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	NA	964% 530μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	455% 50mg	11mg per day for Men 19-50 years
Water	5.76% 213g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Medjool Dates vs Sunflower Seeds:

• Medjool Dates have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 29.6 times more Vitamin B1, 5.9 times more Vitamin B2, 5.2 times more Vitamin B3, 1.4 times more Vitamin B5, 5.4 times more Vitamin B6, 15.1 times more Vitamin B9 and more Vitamin C than Medjool Dates.
• Both Medjool Dates as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Medjool Dates vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 5 times more Copper, 5.8 times more Iron, 6 times more Magnesium, 6.6 times more Manganese, 10.6 times more Phosphorus and 11.4 times more Zinc than Medjool Dates.
• Both Medjool Dates and Dried Sunflower Seed Kernels have similar amounts of Calcium and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Medjool Dates have 3.7 times more Carbohydrate and 25.4 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Energy, 343.1 times more Fat, 1.3 times more Fiber and 11.5 times more Protein than Medjool Dates.
• Both Medjool Dates as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 1 kg.