Comparing Nutrients in 500 calories Medjool Dates VS Sunflower Seeds

Weight per 500 calories

• Medjool Dates: 181g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 2.1 times more energy per unit of mass than Medjool Dates, which is very high in comparison to other foods. Medjool Dates having high energy density.

Which food has more nutrients per 500 calories - Medjool Dates or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Medjool Dates	2%	0%	98%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Medjool Dates	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	NA	12% 3.8g	32g per day for Men 19-50 years
Omega 3	NA	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	NA	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	13% 17g	130g per day for Men 19-50 years
Sugars	165% 120g	3.1% 2.24g	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	79.7% 57.8g	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	% 61g	NA	g per day for Men 19-50 years
Sucrose	% 0.96g	% 2.14g	g per day for Men 19-50 years
Fiber	32% 12g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	5.83% 3.27g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Medjool Dates	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.4% 12.6μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.52% 0.09mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.33% 0.11mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.6% 0.45mg	88.6% 1.15mg	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	6.77% 27μg	48.6% 194μg	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	0% 0mg	1.33% 1.2mg	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	NA	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.06% 4.87μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Medjool Dates	Sunflower Seeds	Recommended Dietary Allowance
Calcium	11.6% 116mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	72.6% 0.65mg	171% 1.54mg	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	20.3% 1.62mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	23.2% 97mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	23.2% 0.53mg	72.6% 1.67mg	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	16% 112mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	37% 1256mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	NA	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	0.12% 1.8mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	7.22% 0.79mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	1.04% 38.5g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Medjool Dates vs Sunflower Seeds:

• Medjool Dates have 1.5 times more Vitamin B5 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 14 times more Vitamin B1, 2.8 times more Vitamin B2, 2.5 times more Vitamin B3, 2.6 times more Vitamin B6 and 7.2 times more Vitamin B9 than Medjool Dates.
• Both Medjool Dates as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Medjool Dates vs Sunflower Seeds:

• Medjool Dates have 1.7 times more Calcium and 2.3 times more Potassium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.4 times more Copper, 2.8 times more Iron, 2.9 times more Magnesium, 3.1 times more Manganese, 5 times more Phosphorus and 5.4 times more Zinc than Medjool Dates.

Comparison of macro-nutrients per 500 calories:

• Medjool Dates have 7.9 times more Carbohydrate, 53.5 times more Sugars and 1.6 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 162.7 times more Fat and 5.4 times more Protein than Medjool Dates.
• Both Medjool Dates and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Medjool Dates as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 500 kcal.