Comparing Nutrients in 1 kilogram Dried Plums VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Plums	3%	1%	96%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Dried Plums	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	82.8% 2400kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	2.75% 0.88g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	491% 639g	176% 229g	130g per day for Men 19-50 years
Sugars	526% 381g	43% 31g	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	171% 124g	0% 0g	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	% 255g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 23.7g	g per day for Men 19-50 years
Fiber	187% 71g	279% 106g	38g per day for Men 19-50 years
Protein	39% 22g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Dried Plums	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	43.3% 390μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.5% 0.51mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	143% 1.86mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	118% 19mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84.4% 4.2mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.05mg	609% 7.9mg	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	10% 40μg	585% 2340μg	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	6.67% 6mg	12.2% 11mg	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	28.7% 4.3mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	496% 595μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Plums	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	43% 430mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	312% 2.8mg	2004% 18mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	116% 9.3mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	98% 410mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	904% 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	99% 690mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	215% 7320mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	474% 52mg	11mg per day for Men 19-50 years
Water	8.36% 309g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Dried Plums vs Oil Roasted Sunflower Seeds:

• Raw Dried Plums have more Vitamin A and 19.2 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 6.3 times more Vitamin B1, 1.5 times more Vitamin B2, 2.2 times more Vitamin B3, 16.4 times more Vitamin B5, 3.9 times more Vitamin B6, 58.5 times more Vitamin B9, 1.8 times more Vitamin C and 84.5 times more Vitamin E than Raw Dried Plums.
• Both Raw Dried Plums as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Dried Plums vs Oil Roasted Sunflower Seeds:

• Raw Dried Plums have 1.5 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2 times more Calcium, 6.4 times more Copper, 4.6 times more Iron, 3.1 times more Magnesium, 7 times more Manganese, 16.5 times more Phosphorus, 260.7 times more Selenium and 11.8 times more Zinc than Raw Dried Plums.

Comparison of macro-nutrients per 1 kilogram:

• Raw Dried Plums have 2.8 times more Carbohydrate, 12.3 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.5 times more Energy, 135 times more Fat, 80.3 times more Saturated Fat, 4.8 times more Omega 3, 777.5 times more Omega 6, 1.5 times more Fiber and 9.2 times more Protein than Raw Dried Plums.
• Both Raw Dried Plums as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.