Comparing Nutrients in 500 calories Plums, canned, purple, water pack, solids and liquids VS Sunflower Seeds

Weight per 500 calories

• Plums, canned, purple, water pack, solids and liquids: 1220g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 14.2 times more energy per unit of mass than Plums, canned, purple, water pack, solids and liquids, which is very high in comparison to other foods. Plums, canned, purple, water pack, solids and liquids having low energy density.

Which food has more nutrients per 500 calories - Plums, canned, purple, water pack, solids and liquids or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, purple, water pack, solids and liquids	3%	0%	97%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Plums, canned, purple, water pack, solids and liquids	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.12g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	0.038% 0.012g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 135g	13% 17g	130g per day for Men 19-50 years
Sugars	170% 123g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 2.14g	g per day for Men 19-50 years
Fiber	29% 11g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	8.5% 4.76g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, purple, water pack, solids and liquids	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	62.3% 561μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.2% 4.5mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.6% 0.88mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.3% 0.33mg	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	9.15% 36.6μg	48.6% 194μg	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	36.6% 33mg	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	14.6% 2.2mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, purple, water pack, solids and liquids	Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.54% 85.4mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	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	24.4% 1.95mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	17.5% 0.4mg	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	22.6% 159mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	45% 1537mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	0.81% 12mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	8.87% 0.98mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	29% 1077g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Plums, canned, purple, water pack, solids and liquids vs Sunflower Seeds:

• Plums, canned, purple, water pack, solids and liquids have 218.4 times more Vitamin A, 1.6 times more Vitamin B2, 27.5 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.9 times more Vitamin B1, 1.6 times more Vitamin B3, 3.5 times more Vitamin B6, 5.3 times more Vitamin B9 and 13.7 times more Vitamin E than Plums, canned, purple, water pack, solids and liquids.
• Both Plums, canned, purple, water pack, solids and liquids and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 500 kcal.
• Both Plums, canned, purple, water pack, solids and liquids as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Plums, canned, purple, water pack, solids and liquids vs Sunflower Seeds:

• Plums, canned, purple, water pack, solids and liquids have 1.3 times more Calcium, 2.8 times more Potassium and 266.1 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.2 times more Copper, 2.3 times more Iron, 4.6 times more Magnesium, 4.1 times more Manganese, 3.6 times more Phosphorus, more Selenium and 4.4 times more Zinc than Plums, canned, purple, water pack, solids and liquids.

Comparison of macro-nutrients per 500 calories:

• Plums, canned, purple, water pack, solids and liquids have 7.9 times more Carbohydrate, 54.9 times more Sugars and 1.5 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 361.3 times more Fat, 312.8 times more Saturated Fat, 809.1 times more Omega 6 and 3.7 times more Protein than Plums, canned, purple, water pack, solids and liquids.
• Both Plums, canned, purple, water pack, solids and liquids and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Plums, canned, purple, water pack, solids and liquids as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.