Comparing Nutrients in 300 calories Dried Plums VS Toasted Sunflower Seeds

Weight per 300 calories

• Dried Plums: 125g
• Toasted Sunflower Seeds: 48.5g

Toasted Sunflower Seed Kernels no Salt have 2.6 times more energy per unit of mass than Raw Dried Plums, which is very high in comparison to other foods. Dried Plums having above average energy density.

Discover which food has more nutrients per 300 calories - Dried Plums or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Dried Plums	3%	1%	96%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Dried Plums	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	28.4% 27.5g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	9% 2.9g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.055g	107% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.4% 80g	7.68% 9.98g	130g per day for Men 19-50 years
Sugars	65.7% 47.7g	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	21.4% 15.5g	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	% 32g	NA	g per day for Men 19-50 years
Sucrose	% 0.19g	NA	g per day for Men 19-50 years
Fiber	23.4% 8.88g	14.7% 5.57g	38g per day for Men 19-50 years
Protein	4.87% 2.73g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Dried Plums	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	5.4% 48.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.35mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	68.4% 3.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.7% 0.26mg	30% 0.39mg	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	1.25% 5μg	29% 115μg	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	0.83% 0.75mg	0.75% 0.68mg	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	3.6% 0.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	62% 74.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Plums	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.38% 53.8mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	99% 0.89mg	0.9mg per day for Men 19-50 years
Fluoride	0.13% 5μg	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	14.5% 1.16mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	12.2% 51.3mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.37mg	44.5% 1.02mg	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	12.3% 86.3mg	80% 561mg	700mg per day for Men 19-50 years
Potassium	27% 915mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	0.68% 0.38μg	NA	55μg per day for Men 19-50 years
Sodium	0.17% 2.5mg	0.097% 1.45mg	1500mg per day for Men 19-50 years
Zinc	5% 0.55mg	23.4% 2.57mg	11mg per day for Men 19-50 years
Water	1.04% 38.7g	0.013% 0.48g	3700g per day for Men 19-50 years

Dried Plums VS Toasted Sunflower Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dried Plums or Toasted Sunflower Seeds?

Lets compare vitamin content per 300 calories of Dried Plums vs Toasted Sunflower Seeds:

• 300 calories of Dried Plums have 1.7 times more Vitamin B2 than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 2.5 times more Vitamin B1, 6.5 times more Vitamin B5, 1.5 times more Vitamin B6 and 23.1 times more Vitamin B9 than Raw Dried Plums.
• Both Dried Plums and Toasted Sunflower Seeds provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Dried Plums have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Raw Dried Plums as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Dried Plums vs Toasted Sunflower Seeds:

• 300 calories of Dried Plums have 3.8 times more Potassium than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 2.5 times more Copper, 2.8 times more Iron, 2.7 times more Manganese, 6.5 times more Phosphorus and 4.7 times more Zinc than Raw Dried Plums.
• Both Dried Plums and Toasted Sunflower Seeds contain similar levels of Magnesium per 300 calories.
• 300 calories of Dried Plums lack sufficient amounts of Zinc
• Both Raw Dried Plums as well as Toasted Sunflower Seed Kernels no Salt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dried Plums have 8 times more Carbohydrate and 1.6 times more Fiber than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 58 times more Fat, 26.2 times more Saturated Fat, 329.5 times more Omega 6 and 3.1 times more Protein than Raw Dried Plums.
• Both Dried Plums and Toasted Sunflower Seeds offer comparable quantities of Energy per 300 calories.
• 300 calories of Dried Plums provide inadequate amounts of Omega 6 and Protein
• Both Raw Dried Plums as well as Toasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 300 calories.