Comparing Nutrients in 1 kilogram Sunflower Seed Flour VS Prunes

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Prunes	4%	2%	94%

Macro Nutrients

	Sunflower Seed Flour	Prunes	Recommended Dietary Allowance
Energy	112% 3260kcal	117% 3390kcal	2900kcal per day for Men 19-50 years
Fat	16.6% 16g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	NA	1.6g per day for Men 19-50 years
Omega 6	51% 8.7g	9.35% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	276% 358g	685% 891g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	g per day for Men 19-50 years
Fiber	137% 52g	NA	38g per day for Men 19-50 years
Protein	858% 481g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Prunes	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	98% 880μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2656% 32mg	98% 1.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	205% 2.66mg	127% 1.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	457% 73mg	187% 30mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1320% 66mg	83.6% 4.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	579% 7.53mg	573% 7.45mg	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	555% 2220μg	5% 20μg	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	14.4% 13mg	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Prunes	Recommended Dietary Allowance
Calcium	114% 1140mg	72% 720mg	1000mg per day for Men 19-50 years
Copper	1903% 17mg	679% 6.1mg	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	828% 66.2mg	440% 35.2mg	8mg per day for Men 19-50 years
Magnesium	824% 3460mg	152% 640mg	420mg per day for Men 19-50 years
Manganese	859% 19.8mg	136% 3.12mg	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	984% 6890mg	160% 1120mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	311% 10580mg	3400mg per day for Men 19-50 years
Selenium	1058% 582μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	450% 49.5mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	2% 74.7g	1.1% 40g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Prunes per 1 kg

Compare the macro and micronutrient content in 1 kg of Sunflower Seed Flour versus 1 kg of Prunes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sunflower Seed Flour vs Prunes:

• 1 kilogram of Sunflower Seed Flour has 27 times more Vitamin B1, 1.6 times more Vitamin B2, 2.4 times more Vitamin B3, 15.8 times more Vitamin B5 and 111 times more Vitamin B9 than Prunes.
• While 1 kg of Raw Dehydrated Prunes contains 44 times more Vitamin A than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Prunes provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Sunflower Seed Flour have insufficient amounts of Vitamin A
• 1 kilogram of Prunes have insufficient amounts of Vitamin B9
• Both Partially Defatted Sunflower Seed Flour as well as Raw Dehydrated Prunes have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sunflower Seed Flour vs Prunes:

• 1 kilogram of Sunflower Seed Flour has 1.6 times more Calcium, 2.8 times more Copper, 1.9 times more Iron, 5.4 times more Magnesium, 6.3 times more Manganese, 6.2 times more Phosphorus and 6.6 times more Zinc than Prunes.
• While 1 kg of Raw Dehydrated Prunes contains 15.8 times more Potassium than Partially Defatted Sunflower Seed Flour.
• 1 kilogram of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seed Flour has 5.5 times more Omega 6 and 13 times more Protein than Prunes.
• While 1 kg of Raw Dehydrated Prunes contains 2.5 times more Carbohydrate than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Prunes offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Prunes provide inadequate amounts of Omega 6