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

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Plums, canned, heavy syrup, drained: 562g

Roasted Sunflower Seeds have 6.5 times more energy per 100g than Plums, canned, heavy syrup, drained. It has very high energy density when compared to other foods. Plums, canned, heavy syrup, drained having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Plums, canned, heavy syrup, drained	2%	1%	97%

Macro Nutrients

	Roasted Sunflower Seeds	Plums, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	0.81% 0.79g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	100% 130g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	167% 121g	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	NA	g per day for Men 19-50 years
Fiber	25% 9.54g	22% 8.43g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	4.4% 2.47g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Plums, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.5% 112μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	7.96% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	10.2% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	12% 0.16mg	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	51% 204μg	4.2% 17μg	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	1.34% 1.2mg	2.5% 2.25mg	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	149% 22.4mg	9.74% 1.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Plums, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	6% 60mg	5.6% 56mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	28.7% 0.26mg	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	41% 3.26mg	59% 4.7mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	6.7% 28mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	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	142% 992mg	12% 84.3mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	15.4% 522mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	7.1% 107mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	3.58% 0.39mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	11.5% 427g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 3.7 times more Vitamin B3, 4.4 times more Vitamin B6, 12.1 times more Vitamin B9 and 15.4 times more Vitamin E than Plums, canned, heavy syrup, drained.
• While Plums, canned, heavy syrup, drained contain more Vitamin A and 15.5 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Plums, canned, heavy syrup, drained have similar amounts of Vitamin B1 and Vitamin B2 per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Plums, canned, heavy syrup, drained have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 6.1 times more Copper, 3.9 times more Magnesium, 11.8 times more Phosphorus, 1.4 times more Potassium, more Selenium and 11.6 times more Zinc than Plums, canned, heavy syrup, drained.
• While Plums, canned, heavy syrup, drained contain 1.4 times more Iron, 41.4 times more Sodium and 414.5 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Plums, canned, heavy syrup, drained have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 54.4 times more Fat, 72.6 times more Saturated Fat, 167.1 times more Omega 6 and 6.7 times more Protein than Plums, canned, heavy syrup, drained.
• While Plums, canned, heavy syrup, drained contain 6.3 times more Carbohydrate and 51.7 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Plums, canned, heavy syrup, drained have similar amounts of Energy and Fiber per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Plums, canned, heavy syrup, drained have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.