Comparing Nutrients in 5 ounces Dried Plums VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Plums	3%	1%	96%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Dried Plums	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	11.7% 340kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.12g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	312% 53g	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	22.5% 29g	130g per day for Men 19-50 years
Sugars	74.5% 54g	NA	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	43% 16.3g	38g per day for Men 19-50 years
Protein	5.5% 3.1g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Dried Plums	Toasted 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	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.3% 0.26mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.4% 0.29mg	87.8% 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	84.3% 337μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70.3% 84.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Plums	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.1% 61mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	44.3% 0.4mg	289% 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	121% 9.65mg	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% 1641mg	700mg per day for Men 19-50 years
Potassium	30.5% 1038mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	NA	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	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	1.2% 44g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Plums VS Toasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Dried Plums versus 5 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Dried Plums have more Vitamin A than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 6.4 times more Vitamin B1, 1.5 times more Vitamin B2, 2.2 times more Vitamin B3, 16.7 times more Vitamin B5, 3.9 times more Vitamin B6 and 59.5 times more Vitamin B9 than Raw Dried Plums.
• 5 ounces of Dried Plums have insufficient amounts of Vitamin B9
• 5 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A
• Both Raw Dried Plums as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Dried Plums have 1.5 times more Potassium than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Calcium, 6.5 times more Copper, 7.3 times more Iron, 3.1 times more Magnesium, 7.1 times more Manganese, 16.8 times more Phosphorus and 12 times more Zinc than Raw Dried Plums.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Plums have 3.1 times more Carbohydrate than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 2.6 times more Energy, 149.5 times more Fat, 67.6 times more Saturated Fat, 4.6 times more Omega 3, 849.8 times more Omega 6, 1.6 times more Fiber and 7.9 times more Protein than Raw Dried Plums.
• 5 ounces of Dried Plums provide inadequate amounts of Omega 3 and Omega 6