Comparing Nutrients in 1 kilogram Sunflower Seed Butter VS Plums, dried (prunes), stewed, without added sugar

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Plums, dried (prunes), stewed, without added sugar	3%	1%	96%

Macro Nutrients

	Sunflower Seed Butter	Plums, dried (prunes), stewed, without added sugar	Recommended Dietary Allowance
Energy	213% 6170kcal	37% 1070kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	146% 46.8g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	573% 97g	1.53% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	179% 233g	216% 281g	130g per day for Men 19-50 years
Sugars	145% 105g	345% 250g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 105g	NA	g per day for Men 19-50 years
Fiber	150% 57g	81.6% 31g	38g per day for Men 19-50 years
Protein	309% 173g	17% 9.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Plums, dried (prunes), stewed, without added sugar	Recommended Dietary Allowance
Vitamin A	NA	19% 170μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.63mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	422% 67.5mg	45% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	234% 11.7mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	423% 5.5mg	168% 2.18mg	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	593% 2370μg	0% 0μg	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	30% 27mg	32.2% 29mg	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	1526% 229mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	218% 261μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Plums, dried (prunes), stewed, without added sugar	Recommended Dietary Allowance
Calcium	64% 640mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	1774% 16mg	137% 1.23mg	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	515% 41.2mg	51.3% 4.1mg	8mg per day for Men 19-50 years
Magnesium	740% 3110mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	901% 20.7mg	57% 1.3mg	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	951% 6660mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	169% 5760mg	94% 3210mg	3400mg per day for Men 19-50 years
Selenium	1898% 1044μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	445% 49mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.17% 6.2g	19% 697g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Plums, dried (prunes), stewed, without added sugar per 1 kg

Compare the macro and micronutrient content in 1 kg of Sunflower Seed Butter versus 1 kg of Plums, dried (prunes), stewed, without added sugar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sunflower Seed Butter vs Plums, dried (prunes), stewed, without added sugar:

• 1 kilogram of Sunflower Seed Butter has 2.2 times more Vitamin B1, 1.6 times more Vitamin B2, 9.3 times more Vitamin B3, 10.9 times more Vitamin B5, 2.5 times more Vitamin B6, more Vitamin B9 and 120.5 times more Vitamin E than Plums, dried (prunes), stewed, without added sugar.
• Both Sunflower Seed Butter and Plums, dried (prunes), stewed, without added sugar provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Plums, dried (prunes), stewed, without added sugar have insufficient amounts of Vitamin B9 and Vitamin E
• Both Sunflower Seed Butter no Salt as well as Plums, dried (prunes), stewed, without added sugar have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sunflower Seed Butter vs Plums, dried (prunes), stewed, without added sugar:

• 1 kilogram of Sunflower Seed Butter has 3.4 times more Calcium, 13 times more Copper, 10 times more Iron, 17.3 times more Magnesium, 15.8 times more Manganese, 22.2 times more Phosphorus, 1.8 times more Potassium, 1044 times more Selenium and 25.7 times more Zinc than Plums, dried (prunes), stewed, without added sugar.
• 1 kilogram of Plums, dried (prunes), stewed, without added sugar lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seed Butter has 5.8 times more Energy, 345 times more Fat, 467.8 times more Saturated Fat, more Omega 3, 374.5 times more Omega 6, 1.8 times more Fiber and 18 times more Protein than Plums, dried (prunes), stewed, without added sugar.
• While 1 kg of Plums, dried (prunes), stewed, without added sugar contains 2.4 times more Sugars than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Plums, dried (prunes), stewed, without added sugar offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Plums, dried (prunes), stewed, without added sugar provide inadequate amounts of Omega 3, Omega 6 and Protein