Comparing Nutrients in 7 ounces Medjool Dates VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Medjool Dates	2%	0%	98%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Medjool Dates	Sunflower Seeds	Recommended Dietary Allowance
Energy	19% 550kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	NA	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	NA	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	NA	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 149g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	182% 132g	7.17% 5.2g	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	87.6% 63.5g	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	% 67g	NA	g per day for Men 19-50 years
Sucrose	% 1.05g	% 4.96g	g per day for Men 19-50 years
Fiber	35% 13.3g	45% 17g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Medjool Dates	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	205% 2.67mg	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	7.44% 29.8μg	113% 450μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.1% 2.78mg	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	NA	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Medjool Dates	Sunflower Seeds	Recommended Dietary Allowance
Calcium	12.7% 127mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	397% 3.57mg	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	22.3% 1.8mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	25.5% 0.59mg	168% 3.87mg	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	17.6% 123mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	40.6% 1381mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	NA	191% 105μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	1.14% 42.3g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Medjool Dates vs Sunflower Seeds:

• Medjool Dates have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 29.6 times more Vitamin B1, 5.9 times more Vitamin B2, 5.2 times more Vitamin B3, 1.4 times more Vitamin B5, 5.4 times more Vitamin B6, 15.1 times more Vitamin B9 and more Vitamin C than Medjool Dates.
• Both Medjool Dates as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Medjool Dates vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 5 times more Copper, 5.8 times more Iron, 6 times more Magnesium, 6.6 times more Manganese, 10.6 times more Phosphorus and 11.4 times more Zinc than Medjool Dates.
• Both Medjool Dates and Dried Sunflower Seed Kernels have similar amounts of Calcium and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Medjool Dates have 3.7 times more Carbohydrate and 25.4 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Energy, 343.1 times more Fat, 1.3 times more Fiber and 11.5 times more Protein than Medjool Dates.
• Both Medjool Dates as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 7 oz.