Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Plums, dried (prunes), stewed, without added sugar

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Plums, dried (prunes), stewed, without added sugar	3%	1%	96%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Plums, dried (prunes), stewed, without added sugar	Recommended Dietary Allowance
Energy	204% 5920kcal	37% 1070kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	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	176% 229g	216% 281g	130g per day for Men 19-50 years
Sugars	43% 31g	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 23.7g	NA	g per day for Men 19-50 years
Fiber	279% 106g	81.6% 31g	38g per day for Men 19-50 years
Protein	358% 201g	17% 9.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Plums, dried (prunes), stewed, without added sugar	Recommended Dietary Allowance
Vitamin A	0% 0μg	19% 170μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	45% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	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	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	218% 261μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Plums, dried (prunes), stewed, without added sugar	Recommended Dietary Allowance
Calcium	87% 870mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	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	535% 42.8mg	51.3% 4.1mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	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	1627% 11390mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	94% 3210mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	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	474% 52mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	19% 697g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 13.3 times more Vitamin B1, 2.8 times more Vitamin B2, 5.7 times more Vitamin B3, 64.9 times more Vitamin B5, 3.6 times more Vitamin B6, more Vitamin B9 and 191.2 times more Vitamin E than Plums, dried (prunes), stewed, without added sugar.
• While Plums, dried (prunes), stewed, without added sugar contain more Vitamin A, 2.6 times more Vitamin C and 8.4 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Plums, dried (prunes), stewed, without added sugar have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oil Roasted Sunflower Seeds vs Plums, dried (prunes), stewed, without added sugar:

• Oil Roasted Sunflower Seed Kernels have 4.6 times more Calcium, 14.7 times more Copper, 10.4 times more Iron, 7.1 times more Magnesium, 15.9 times more Manganese, 38 times more Phosphorus, 1.5 times more Potassium, 782 times more Selenium and 27.4 times more Zinc than Plums, dried (prunes), stewed, without added sugar.
• While Plums, dried (prunes), stewed, without added sugar contain 45.3 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Sunflower Seed Kernels have 5.5 times more Energy, 320.6 times more Fat, 706.8 times more Saturated Fat, more Omega 3, 1315.7 times more Omega 6, 3.4 times more Fiber and 20.9 times more Protein than Plums, dried (prunes), stewed, without added sugar.
• While Plums, dried (prunes), stewed, without added sugar contain 8 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Plums, dried (prunes), stewed, without added sugar have similar amounts of Carbohydrate per 1 kg.
• Both Oil Roasted Sunflower Seed Kernels as well as Plums, dried (prunes), stewed, without added sugar have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.