Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Dried Plums

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Dried Plums: 125g

Roasted Sunflower Seeds have 2.4 times more energy per 100g than Dried Plums. It has very high energy density when compared to other foods. Raw Dried Plums having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Dried Plums	3%	1%	96%

Macro Nutrients

	Roasted Sunflower Seeds	Dried Plums	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	0.32% 0.055g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.54% 12.4g	61.4% 80g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	65.7% 47.7g	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	21.4% 15.5g	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	% 32g	g per day for Men 19-50 years
Sucrose	NA	% 0.19g	g per day for Men 19-50 years
Fiber	15% 5.72g	23.4% 8.88g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	4.87% 2.73g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Dried Plums	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.4% 48.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	14.7% 2.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	19.7% 0.26mg	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	30.5% 122μg	1.25% 5μg	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	0.8% 0.72mg	0.83% 0.75mg	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	89.7% 13.5mg	3.6% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	62% 74.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Dried Plums	Recommended Dietary Allowance
Calcium	3.6% 36mg	5.38% 53.8mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	39% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.13% 5μg	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	24.5% 1.96mg	14.5% 1.16mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	12.2% 51.3mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	16.3% 0.37mg	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	85% 595mg	12.3% 86.3mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	27% 915mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	0.68% 0.38μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	5% 0.55mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	1.04% 38.7g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Dried Plums Nutrients Per 300 Kcal

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

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

• 300 calories of Roasted Sunflower Seeds have 1.5 times more Vitamin B3, 6.9 times more Vitamin B5, 1.6 times more Vitamin B6, 24.4 times more Vitamin B9 and 25 times more Vitamin E than Dried Plums.
• While 300 kcal of Raw Dried Plums contain 1.8 times more Vitamin B2 and 53.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• 300 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin K
• 300 calories of Dried Plums have insufficient amounts of Vitamin B9 and Vitamin E
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Dried Plums have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

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

• 300 calories of Roasted Sunflower Seeds have 2.7 times more Copper, 1.7 times more Iron, 1.3 times more Magnesium, 2.9 times more Manganese, 6.9 times more Phosphorus, 109 times more Selenium and 5 times more Zinc than Dried Plums.
• While 300 kcal of Raw Dried Plums contain 2.1 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.
• 300 calories of Dried Plums lack sufficient amounts of Selenium and Zinc
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Dried Plums lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Sunflower Seeds have 54 times more Fat, 24.5 times more Saturated Fat, 307.2 times more Omega 6 and 3.7 times more Protein than Dried Plums.
• While 300 kcal of Raw Dried Plums contain 6.4 times more Carbohydrate, 33.9 times more Sugars and 1.6 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Dried Plums offer comparable quantities of Energy per 300 calories.
• 300 calories of Dried Plums provide inadequate amounts of Omega 6 and Protein
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Dried Plums provide inadequate amounts of Omega 3 in 300 calories.