Comparing Nutrients in 7 ounces Medjool Dates VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Medjool Dates	2%	0%	98%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Medjool Dates	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	19% 550kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	NA	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	NA	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	NA	383% 65g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 149g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	182% 132g	7.47% 5.4g	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	NA	g per day for Men 19-50 years
Fiber	35% 13.3g	58% 22g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Medjool Dates	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	123% 1.6mg	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	118% 470μg	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	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Medjool Dates	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	12.7% 127mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	404% 3.63mg	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	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	25.5% 0.59mg	182% 4.2mg	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	327% 2292mg	700mg per day for Men 19-50 years
Potassium	40.6% 1381mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	NA	286% 157μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	1.14% 42.3g	0.064% 2.4g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Vitamin B1, 4.1 times more Vitamin B2, 4.4 times more Vitamin B3, 8.7 times more Vitamin B5, 3.2 times more Vitamin B6, 15.8 times more Vitamin B9 and more Vitamin C than Medjool Dates.
• Both Medjool Dates and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin K per 7 oz.
• Both Medjool Dates as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

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

• Dry Roasted Sunflower Seed Kernels no Salt contain 5.1 times more Copper, 4.2 times more Iron, 2.4 times more Magnesium, 7.1 times more Manganese, 18.6 times more Phosphorus and 12 times more Zinc than Medjool Dates.
• Both Medjool Dates and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Medjool Dates have 3.1 times more Carbohydrate and 24.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Energy, 332 times more Fat, 1.7 times more Fiber and 10.7 times more Protein than Medjool Dates.
• Both Medjool Dates as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 7 oz.