Comparing Nutrients in 1 kilogram Plums, canned, heavy syrup, drained VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, heavy syrup, drained	2%	1%	97%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Plums, canned, heavy syrup, drained	Sunflower Seeds	Recommended Dietary Allowance
Energy	30.7% 890kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	178% 231g	154% 200g	130g per day for Men 19-50 years
Sugars	298% 216g	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	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	% 25g	g per day for Men 19-50 years
Fiber	39.5% 15g	226% 86g	38g per day for Men 19-50 years
Protein	7.86% 4.4g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, heavy syrup, drained	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.5% 0.28mg	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	7.5% 30μg	568% 2270μg	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	4.44% 4mg	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	17.3% 2.6mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53.3% 64μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, heavy syrup, drained	Sunflower Seeds	Recommended Dietary Allowance
Calcium	10% 100mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	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	105% 8.4mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	NA	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	21.4% 150mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	27.4% 930mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	455% 50mg	11mg per day for Men 19-50 years
Water	20.6% 761g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Plums, canned, heavy syrup, drained vs Sunflower Seeds:

• Plums, canned, heavy syrup, drained have 6.7 times more Vitamin A and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 87.1 times more Vitamin B1, 8.7 times more Vitamin B2, 28.6 times more Vitamin B3, 48 times more Vitamin B6, 75.7 times more Vitamin B9, 3.5 times more Vitamin C and 135.3 times more Vitamin E than Plums, canned, heavy syrup, drained.
• Both Plums, canned, heavy syrup, drained as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Plums, canned, heavy syrup, drained vs Sunflower Seeds:

• Plums, canned, heavy syrup, drained have 2.1 times more Sodium and 16.1 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.8 times more Calcium, 39.1 times more Copper, 6.3 times more Iron, 65 times more Magnesium, 44 times more Phosphorus, 6.9 times more Potassium, more Selenium and 71.4 times more Zinc than Plums, canned, heavy syrup, drained.

Comparison of macro-nutrients per 1 kilogram:

• Plums, canned, heavy syrup, drained have 8.2 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.6 times more Energy, 367.6 times more Fat, 405 times more Saturated Fat, more Omega 3, 768.3 times more Omega 6, 5.7 times more Fiber and 47.2 times more Protein than Plums, canned, heavy syrup, drained.
• Both Plums, canned, heavy syrup, drained and Dried Sunflower Seed Kernels have similar amounts of Carbohydrate per 1 kg.
• Both Plums, canned, heavy syrup, drained as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.