Comparing Nutrients in 500 calories Plums, canned, heavy syrup, drained VS Oil Roasted Sunflower Seeds

Weight per 500 calories

• Plums, canned, heavy syrup, drained: 562g
• Oil Roasted Sunflower Seeds: 84.5g

Oil Roasted Sunflower Seed Kernels have 6.7 times more energy per unit of mass than Plums, canned, heavy syrup, drained, which is very high in comparison to other foods. Plums, canned, heavy syrup, drained having average energy density.

Discover which food has more nutrients per 500 calories - Plums, canned, heavy syrup, drained or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, heavy syrup, drained	2%	1%	97%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Plums, canned, heavy syrup, drained	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.81% 0.79g	44.7% 43.3g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	18.7% 5.97g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.28% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	170% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	15% 19.3g	130g per day for Men 19-50 years
Sugars	167% 121g	3.62% 2.63g	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	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	NA	% 0.63g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	22% 8.43g	23.6% 8.95g	38g per day for Men 19-50 years
Protein	4.4% 2.47g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, heavy syrup, drained	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	12.5% 112μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.96% 0.096mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.63mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	117% 5.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	51.5% 0.67mg	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	4.2% 17μg	49.4% 198μg	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	2.5% 2.25mg	1.03% 0.93mg	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	9.74% 1.46mg	205% 30.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	2.2% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, heavy syrup, drained	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.6% 56mg	7.35% 73.5mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	169% 1.52mg	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	59% 4.7mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	6.7% 28mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	NA	76.4% 1.76mg	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% 84.3mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	15.4% 522mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	120% 66μg	55μg per day for Men 19-50 years
Sodium	7.1% 107mg	0.17% 2.53mg	1500mg per day for Men 19-50 years
Zinc	3.58% 0.39mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	11.5% 427g	0.035% 1.3g	3700g per day for Men 19-50 years

Plums, Canned, Heavy Syrup, Drained VS Oil Roasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Plums, canned, heavy syrup, drained or Oil Roasted Sunflower Seeds?

Lets compare vitamin content per 500 calories of Plums, canned, heavy syrup, drained vs Oil Roasted Sunflower Seeds:

• 500 calories of Plums, canned, heavy syrup, drained have more Vitamin A and 13.7 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 2.8 times more Vitamin B1, 2.1 times more Vitamin B3, 4.3 times more Vitamin B6, 11.7 times more Vitamin B9 and 21 times more Vitamin E than Plums, canned, heavy syrup, drained.
• Both Plums, canned, heavy syrup, drained and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Plums, canned, heavy syrup, drained have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin E
• 500 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin K
• Both Plums, canned, heavy syrup, drained as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Plums, canned, heavy syrup, drained vs Oil Roasted Sunflower Seeds:

• 500 calories of Plums, canned, heavy syrup, drained have 1.3 times more Iron, 1.3 times more Potassium and 328.5 times more Water than Oil Roasted Sunflower Seeds.
• While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 5.9 times more Copper, 3.8 times more Magnesium, 11.4 times more Phosphorus, more Selenium and 11.2 times more Zinc than Plums, canned, heavy syrup, drained.
• 500 calories of Plums, canned, heavy syrup, drained lack sufficient amounts of Magnesium, Selenium and Zinc
• Both Plums, canned, heavy syrup, drained as well as Oil Roasted Sunflower Seed Kernels lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Plums, canned, heavy syrup, drained have 6.7 times more Carbohydrate and 46.2 times more Sugars than Oil Roasted Sunflower Seeds.
• While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 55.1 times more Fat, 96.6 times more Saturated Fat, 171.4 times more Omega 6 and 6.9 times more Protein than Plums, canned, heavy syrup, drained.
• Both Plums, canned, heavy syrup, drained and Oil Roasted Sunflower Seeds offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Plums, canned, heavy syrup, drained provide inadequate amounts of Omega 6 and Protein
• Both Plums, canned, heavy syrup, drained as well as Oil Roasted Sunflower Seed Kernels provide inadequate amounts of Omega 3 in 500 calories.