Compare Foods

Sign in
Menu
Select from foods

Comparing Nutrients in 1 kilogram Dried PlumsVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Dried Plums
3%
1%
96%
Oil Roasted Sunflower Seeds
13%
73%
14%
1 kg ▼

Macro Nutrients

82.8%2400kcal
Energy
204%5920kcal
2400 kcalvs5920 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Fruits rich in Energy
3.9%3.8g
Fat
529%513g
3.8 gvs513 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Fruits rich in Fat
2.75%0.88g
Saturated Fat
221%70.7g
0.88 gvs70.7 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Fruits rich in Saturated Fat
10.6%0.17g
Omega 3
50.6%0.81g
0.17 gvs0.81 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Fruits rich in Omega 3
2.6%0.44g
Omega 6
2012%342g
0.44 gvs342 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Fruits rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Fruits rich in Cholesterol
491%639g
Carbohydrate
176%229g
639 gvs229 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Fruits rich in Carbohydrate
526%381g
Sugars
43%31g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
381 gvs31 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Fruits rich in Sugars
171%124g
Fructose
0%0g
≤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]
124 gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Fruits rich in Fructose
%255g
Glucose
%7.4g
255 gvs7.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Fruits rich in Glucose
%1.5g
Sucrose
%23.7g
1.5 gvs23.7 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Fruits rich in Sucrose
187%71g
Fiber
279%106g
71 gvs106 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Fruits rich in Fiber
39%22g
Protein
358%201g
22 gvs201 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

43.3%390μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
390 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Fruits rich in Vitamin A Buy Preformed Vegan Vitamin A
42.5%0.51mg
Vitamin B1
267%3.2mg
Thiamine
0.51 mgvs3.2 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B1 Buy Vegan Vitamin B1
143%1.86mg
Vitamin B2
215%2.8mg
Riboflavin
1.86 mgvs2.8 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B2 Buy Vegan Vitamin B2
118%19mg
Vitamin B3
258%41.3mg
Niacin, nicotinic acid, niacinamide
19 mgvs41.3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
84.4%4.2mg
Vitamin B5
1388%69.4mg
Pantothenic acid
4.2 mgvs69.4 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
158%2.05mg
Vitamin B6
609%7.9mg
Pyridoxine
2.05 mgvs7.9 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B7
10%40μg
Vitamin B9
585%2340μg
Folates and Folic Acid
40 μgvs2340 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B12 Buy Vegan Vitamin B12
6.67%6mg
Vitamin C
12.2%11mg
Ascorbic acid
6 mgvs11 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Fruits rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Fruits rich in Vitamin D Buy Vegan Vitamin D
28.7%4.3mg
Vitamin E
2422%363mg
Tocopherols and Tocotrienols
4.3 mgvs363 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Fruits rich in Vitamin E
496%595μg
Vitamin K
26%31μg
Phytomenadione or phylloquinone
595 μgvs31 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Fruits rich in Vitamin K

Minerals

43%430mg
Calcium
87%870mg
430 mgvs870 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Fruits rich in Calcium
312%2.8mg
Copper
2004%18mg
2.8 mgvs18 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Fruits rich in Copper
1%40μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
40 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Fruits rich in Fluoride
116%9.3mg
Iron
535%42.8mg
9.3 mgvs42.8 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Fruits rich in Iron
98%410mg
Magnesium
302%1270mg
410 mgvs1270 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Fruits rich in Magnesium
130%3mg
Manganese
904%21mg
3 mgvs21 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Fruits rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Fruits rich in Molybdenum
99%690mg
Phosphorus
1627%11390mg
690 mgvs11390 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Fruits rich in Phosphorus
215%7320mg
Potassium
142%4830mg
7320 mgvs4830 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Fruits rich in Potassium
5.45%3μg
Selenium
1422%782μg
3 μgvs782 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Fruits rich in Selenium
1.33%20mg
Sodium
2%30mg
20 mgvs30 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Fruits rich in Sodium
40%4.4mg
Zinc
474%52mg
4.4 mgvs52 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Fruits rich in Zinc
8.36%309g
Water
0.42%15.4g
309 gvs15.4 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Fruits rich in Water
Lets compare vitamin content per 1 kilogram of Dried Plums vs Oil Roasted Sunflower Seeds:
Comparing minerals per 1 kilogram for Dried Plums vs Oil Roasted Sunflower Seeds:
Comparison of macro-nutrients per 1 kilogram:



Compare more foods per 1 kg: