Comparing Nutrients in 5 ounces Dried Plums VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Plums	3%	1%	96%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Dried Plums	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	11.7% 340kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.12g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	26.2% 34g	130g per day for Men 19-50 years
Sugars	74.5% 54g	5.34% 3.87g	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	24.2% 17.6g	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	% 36g	NA	g per day for Men 19-50 years
Sucrose	% 0.21g	NA	g per day for Men 19-50 years
Fiber	26.5% 10g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	5.5% 3.1g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Dried Plums	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	6.14% 55.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.02% 0.072mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.3% 0.26mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.4% 0.29mg	87.7% 1.14mg	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	1.4% 5.67μg	84% 336μg	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	0.94% 0.85mg	2.2% 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	4.06% 0.61mg	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70.3% 84.3μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Plums	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.1% 61mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	44.3% 0.4mg	288% 2.6mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	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	16.5% 1.3mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	18.4% 0.42mg	130% 3mg	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	14% 98mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	30.5% 1038mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	5.67% 0.62mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	1.2% 44g	0.046% 1.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Dried Plums vs Roasted Sunflower Seeds:

• Raw Dried Plums have more Vitamin A and 22 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Vitamin B1, 1.3 times more Vitamin B2, 3.7 times more Vitamin B3, 16.7 times more Vitamin B5, 3.9 times more Vitamin B6, 59.3 times more Vitamin B9, 2.3 times more Vitamin C and 60.7 times more Vitamin E than Raw Dried Plums.
• Both Raw Dried Plums as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Dried Plums vs Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Calcium, 6.5 times more Copper, 4.1 times more Iron, 3.1 times more Magnesium, 7.1 times more Manganese, 16.7 times more Phosphorus, 264.3 times more Selenium and 12 times more Zinc than Raw Dried Plums.
• Both Raw Dried Plums and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Dried Plums have 2.7 times more Carbohydrate and 14 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.4 times more Energy, 131.1 times more Fat, 59.3 times more Saturated Fat, 4.1 times more Omega 3, 745 times more Omega 6, 1.6 times more Fiber and 8.9 times more Protein than Raw Dried Plums.
• Both Raw Dried Plums as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.