Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Dried Plums

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Dried Plums	3%	1%	96%

Macro Nutrients

	Roasted Sunflower Seeds	Dried Plums	Recommended Dietary Allowance
Energy	201% 5820kcal	82.8% 2400kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	2.75% 0.88g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	491% 639g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	526% 381g	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	171% 124g	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	% 255g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	292% 111g	187% 71g	38g per day for Men 19-50 years
Protein	345% 193g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Dried Plums	Recommended Dietary Allowance
Vitamin A	0% 0μg	43.3% 390μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	143% 1.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	118% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	84.4% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	158% 2.05mg	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	10% 40μg	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	15.6% 14mg	6.67% 6mg	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	1740% 261mg	28.7% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	496% 595μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Dried Plums	Recommended Dietary Allowance
Calcium	70% 700mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	312% 2.8mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	475% 38mg	116% 9.3mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	98% 410mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	130% 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	1650% 11550mg	99% 690mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	215% 7320mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	0.32% 12g	8.36% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Dried Plums per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Sunflower Seeds versus 1 kg of Dried Plums to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Roasted Sunflower Seeds has 2.1 times more Vitamin B1, 1.3 times more Vitamin B2, 3.7 times more Vitamin B3, 16.7 times more Vitamin B5, 3.9 times more Vitamin B6, 59.3 times more Vitamin B9 and 60.7 times more Vitamin E than Dried Plums.
• While 1 kg of Raw Dried Plums contains more Vitamin A and 22 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Roasted Sunflower Seeds have insufficient amounts of Vitamin A
• 1 kilogram of Dried Plums have insufficient amounts of Vitamin B9
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Dried Plums have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Roasted Sunflower Seeds has 1.6 times more Calcium, 6.5 times more Copper, 4.1 times more Iron, 3.1 times more Magnesium, 7.1 times more Manganese, 16.7 times more Phosphorus, 264.3 times more Selenium and 12 times more Zinc than Dried Plums.
• Both Roasted Sunflower Seeds and Dried Plums contain similar levels of Potassium per one kilogram.
• 1 kilogram of Dried Plums lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Sunflower Seeds has 2.4 times more Energy, 131.1 times more Fat, 59.3 times more Saturated Fat, 4.1 times more Omega 3, 745 times more Omega 6, 1.6 times more Fiber and 8.9 times more Protein than Dried Plums.
• While 1 kg of Raw Dried Plums contains 2.7 times more Carbohydrate and 14 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Dried Plums provide inadequate amounts of Omega 3 and Omega 6