Comparing Nutrients in 1 kilogram Medjool Dates VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Medjool Dates	2%	0%	98%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Medjool Dates	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	96% 2770kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	NA	163% 52g	32g per day for Men 19-50 years
Omega 3	NA	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	NA	1928% 328g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	577% 750g	185% 241g	130g per day for Men 19-50 years
Sugars	917% 665g	37.7% 27.3g	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	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	NA	g per day for Men 19-50 years
Fiber	176% 67g	292% 111g	38g per day for Men 19-50 years
Protein	32.3% 18g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Medjool Dates	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	161% 8.05mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	618% 8.04mg	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	593% 2370μg	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	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Medjool Dates	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	64% 640mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	402% 3.62mg	2033% 18.3mg	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	475% 38mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	129% 2.96mg	917% 21mg	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	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	205% 6960mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	NA	1442% 793μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	481% 53mg	11mg per day for Men 19-50 years
Water	5.76% 213g	0.32% 12g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Vitamin B1, 4.1 times more Vitamin B2, 4.4 times more Vitamin B3, 8.7 times more Vitamin B5, 3.2 times more Vitamin B6, 15.8 times more Vitamin B9 and more Vitamin C than Medjool Dates.
• Both Medjool Dates and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin K per 1 kg.
• Both Medjool Dates as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

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

• Dry Roasted Sunflower Seed Kernels no Salt contain 5.1 times more Copper, 4.2 times more Iron, 2.4 times more Magnesium, 7.1 times more Manganese, 18.6 times more Phosphorus and 12 times more Zinc than Medjool Dates.
• Both Medjool Dates and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Medjool Dates have 3.1 times more Carbohydrate and 24.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Energy, 332 times more Fat, 1.7 times more Fiber and 10.7 times more Protein than Medjool Dates.
• Both Medjool Dates as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 1 kg.