Comparing Nutrients in 1 pound Plums, canned, purple, water pack, solids and liquids VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, purple, water pack, solids and liquids	3%	0%	97%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Plums, canned, purple, water pack, solids and liquids	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	6.4% 186kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	0.047% 0.045g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	0.014% 0.005g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	0% 0g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	0.053% 0.009g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.5% 50g	72% 93g	130g per day for Men 19-50 years
Sugars	63% 46g	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	10.7% 4.1g	137% 52g	38g per day for Men 19-50 years
Protein	3.16% 1.77g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, purple, water pack, solids and liquids	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	23% 209μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.53% 0.33mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.42% 0.12mg	281% 3.65mg	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	270% 1080μg	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	13.6% 12.2mg	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	5.44% 0.82mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.3% 19.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, purple, water pack, solids and liquids	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	924% 8.3mg	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	9.07% 0.73mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	6.5% 0.15mg	417% 9.6mg	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	8.42% 59mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	17% 572mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	219% 24mg	11mg per day for Men 19-50 years
Water	11% 401g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Plums, canned, purple, water pack, solids and liquids VS Toasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Plums, canned, purple, water pack, solids and liquids versus 1 lb of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Plums, canned, purple, water pack, solids and liquids vs Toasted Sunflower Seeds:

• 1 pound of Plums, canned, purple, water pack, solids and liquids has more Vitamin A and 1.9 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 15.5 times more Vitamin B1, 7 times more Vitamin B2, 11.3 times more Vitamin B3, 98.1 times more Vitamin B5, 29.8 times more Vitamin B6 and 79.3 times more Vitamin B9 than Plums, canned, purple, water pack, solids and liquids.
• 1 pound of Plums, canned, purple, water pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B9
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Plums, canned, purple, water pack, solids and liquids as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Plums, canned, purple, water pack, solids and liquids vs Toasted Sunflower Seeds:

• 1 pound of Plums, canned, purple, water pack, solids and liquids has 88.4 times more Water than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 8.1 times more Calcium, 47 times more Copper, 42.6 times more Iron, 25.8 times more Magnesium, 64.1 times more Manganese, 89.1 times more Phosphorus, 3.9 times more Potassium and 66.3 times more Zinc than Plums, canned, purple, water pack, solids and liquids.
• 1 pound of Plums, canned, purple, water pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Toasted Sunflower Seed Kernels no Salt contains 15.1 times more Energy, 5680 times more Fat, 5953 times more Saturated Fat, more Omega 3, 18695 times more Omega 6, 1.9 times more Carbohydrate, 12.8 times more Fiber and 44.1 times more Protein than Plums, canned, purple, water pack, solids and liquids.
• 1 pound of Plums, canned, purple, water pack, solids and liquids provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein