Comparing Nutrients in 1 kilogram Prunes, canned, heavy syrup pack, solids and liquids VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Prunes, canned, heavy syrup pack, solids and liquids	3%	2%	95%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Prunes, canned, heavy syrup pack, solids and liquids	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	36.2% 1050kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	NA	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	2.53% 0.43g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 278g	176% 229g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	100% 38g	279% 106g	38g per day for Men 19-50 years
Protein	15.5% 8.7g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Prunes, canned, heavy syrup pack, solids and liquids	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.22mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54% 8.66mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	156% 2.03mg	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	0% 0μg	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	31% 28mg	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	NA	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prunes, canned, heavy syrup pack, solids and liquids	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	17% 170mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	131% 1.18mg	2004% 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	51.3% 4.1mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	42.6% 0.98mg	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	37% 260mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	66.5% 2260mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	NA	1422% 782μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	474% 52mg	11mg per day for Men 19-50 years
Water	19% 707g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Prunes, canned, heavy syrup pack, solids and liquids vs Oil Roasted Sunflower Seeds:

• Prunes, canned, heavy syrup pack, solids and liquids have more Vitamin A and 2.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 9.4 times more Vitamin B1, 2.3 times more Vitamin B2, 4.8 times more Vitamin B3, 69.4 times more Vitamin B5, 3.9 times more Vitamin B6 and more Vitamin B9 than Prunes, canned, heavy syrup pack, solids and liquids.
• Both Prunes, canned, heavy syrup pack, solids and liquids 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 Prunes, canned, heavy syrup pack, solids and liquids vs Oil Roasted Sunflower Seeds:

• Prunes, canned, heavy syrup pack, solids and liquids have 45.9 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 5.1 times more Calcium, 15.3 times more Copper, 10.4 times more Iron, 8.5 times more Magnesium, 21.2 times more Manganese, 43.8 times more Phosphorus, 2.1 times more Potassium and 27.4 times more Zinc than Prunes, canned, heavy syrup pack, solids and liquids.

Comparison of macro-nutrients per 1 kilogram:

• Prunes, canned, heavy syrup pack, solids and liquids have 1.2 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 5.6 times more Energy, 256.5 times more Fat, 441.8 times more Saturated Fat, 795.5 times more Omega 6, 2.8 times more Fiber and 23.1 times more Protein than Prunes, canned, heavy syrup pack, solids and liquids.
• Both Prunes, canned, heavy syrup pack, solids and liquids as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.