Comparing Nutrients in 1 pound Prune puree VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Prune puree	3%	1%	96%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Prune puree	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	40% 1166kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	100% 32g	32g per day for Men 19-50 years
Omega 3	NA	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	NA	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	227% 295g	80% 104g	130g per day for Men 19-50 years
Sugars	244% 177g	19.5% 14g	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	87% 63g	0% 0g	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	% 101g	% 3.36g	g per day for Men 19-50 years
Sucrose	NA	% 10.8g	g per day for Men 19-50 years
Fiber	39.4% 15g	127% 48g	38g per day for Men 19-50 years
Protein	17% 9.53g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Prune puree	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	50.4% 454μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71% 11.3mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	276% 3.6mg	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	NA	265% 1061μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	21.7% 19.5mg	5.54% 5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prune puree	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	14% 141mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	NA	909% 8.2mg	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	159% 12.7mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	NA	137% 576mg	420mg per day for Men 19-50 years
Manganese	NA	410% 9.43mg	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	46.7% 327mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	114% 3865mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	NA	645% 355μg	55μg per day for Men 19-50 years
Sodium	6.96% 104mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	NA	215% 23.6mg	11mg per day for Men 19-50 years
Water	3.68% 136g	0.19% 7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Prune puree vs Oil Roasted Sunflower Seeds:

• Prune puree has more Vitamin A and 3.9 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 8 times more Vitamin B1, 1.7 times more Vitamin B3 and 16.1 times more Vitamin B5 than Prune puree.

Comparing minerals per 1 pound for Prune puree vs Oil Roasted Sunflower Seeds:

• Prune puree has 1.8 times more Potassium and 7.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.8 times more Calcium, 1.5 times more Iron and 15.8 times more Phosphorus than Prune puree.

Comparison of macro-nutrients per 1 pound:

• Prune puree has 2.8 times more Carbohydrate, 12.5 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.3 times more Energy, 256.5 times more Fat, 441.8 times more Saturated Fat, 3.2 times more Fiber and 9.6 times more Protein than Prune puree.
• Both Prune puree as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.