Comparing Nutrients in 1 pound Plums, canned, heavy syrup, drained VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, heavy syrup, drained	2%	1%	97%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Plums, canned, heavy syrup, drained	Sunflower Seeds	Recommended Dietary Allowance
Energy	14% 404kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.8% 0.14g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.7% 105g	69.8% 91g	130g per day for Men 19-50 years
Sugars	135% 98g	16.4% 12g	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	% 11.3g	g per day for Men 19-50 years
Fiber	18% 6.8g	103% 39g	38g per day for Men 19-50 years
Protein	3.56% 2g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, heavy syrup, drained	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	10% 91μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.43% 0.077mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.25% 1.3mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.77% 0.13mg	469% 6.1mg	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	3.4% 13.6μg	257% 1030μg	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	2% 1.8mg	7.06% 6.35mg	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	7.86% 1.18mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, heavy syrup, drained	Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	907% 8.16mg	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	47.6% 3.8mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	NA	385% 8.85mg	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	9.7% 68mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	12.4% 422mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	9.32% 345g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Plums, canned, heavy syrup, drained vs Sunflower Seeds:

• Plums, canned, heavy syrup, drained have 6.7 times more Vitamin A and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 87.1 times more Vitamin B1, 8.7 times more Vitamin B2, 28.6 times more Vitamin B3, 48 times more Vitamin B6, 75.7 times more Vitamin B9, 3.5 times more Vitamin C and 135.3 times more Vitamin E than Plums, canned, heavy syrup, drained.
• Both Plums, canned, heavy syrup, drained as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Plums, canned, heavy syrup, drained vs Sunflower Seeds:

• Plums, canned, heavy syrup, drained have 2.1 times more Sodium and 16.1 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.8 times more Calcium, 39.1 times more Copper, 6.3 times more Iron, 65 times more Magnesium, 44 times more Phosphorus, 6.9 times more Potassium, more Selenium and 71.4 times more Zinc than Plums, canned, heavy syrup, drained.

Comparison of macro-nutrients per 1 pound:

• Plums, canned, heavy syrup, drained have 8.2 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.6 times more Energy, 367.6 times more Fat, 405 times more Saturated Fat, more Omega 3, 768.3 times more Omega 6, 5.7 times more Fiber and 47.2 times more Protein than Plums, canned, heavy syrup, drained.
• Both Plums, canned, heavy syrup, drained and Dried Sunflower Seed Kernels have similar amounts of Carbohydrate per 1 lb.
• Both Plums, canned, heavy syrup, drained as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.