Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Prune puree

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Prune puree: 117g

Roasted Sunflower Seeds have 2.3 times more energy per 100g than Prune puree. It has very high energy density when compared to other foods. Prune puree having high energy density.

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Prune puree?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Prune puree	3%	1%	96%

Macro Nutrients

	Roasted Sunflower Seeds	Prune puree	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	0.24% 0.23g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	0.058% 0.019g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	NA	1.6g per day for Men 19-50 years
Omega 6	99% 17g	NA	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	58.5% 76g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	62.8% 45.5g	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	22.4% 16.2g	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	% 26g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15% 5.72g	10% 3.85g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	4.38% 2.45g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Prune puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	3.9% 0.047mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.8% 0.72mg	5.58% 5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	89.7% 13.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Prune puree	Recommended Dietary Allowance
Calcium	3.6% 36mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	NA	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	24.5% 1.96mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	NA	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	NA	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% 84mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	29.3% 995mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	NA	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	NA	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0.95% 35g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Prune puree:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.2 times more Vitamin B3 and 7.2 times more Vitamin B5 than Prune puree.
• While Prune puree contains more Vitamin A and 7 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Prune puree have similar amounts of Vitamin B1 per 300 kcal.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Prune puree:

• Dry Roasted Sunflower Seed Kernels no Salt have 7.1 times more Phosphorus than Prune puree.
• While Prune puree contains 1.7 times more Iron and 2.3 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Prune puree have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 110 times more Fat, 144 times more Saturated Fat, 1.5 times more Fiber and 4.1 times more Protein than Prune puree.
• While Prune puree contains 6.1 times more Carbohydrate and 32.4 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Prune puree have similar amounts of Energy per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Prune puree have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.