Comparing Nutrients in 7 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	16.4% 476kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	37% 12g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	31.4% 41g	130g per day for Men 19-50 years
Sugars	104% 75.7g	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	34% 24.6g	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	% 50.6g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	37% 14g	60% 23g	38g per day for Men 19-50 years
Protein	7.73% 4.33g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Dried Plums	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	8.6% 77.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.43% 0.1mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.4% 0.37mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.3% 3.73mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.84mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.3% 0.41mg	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	2% 7.94μg	118% 472μg	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	1.32% 1.2mg	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	5.7% 0.85mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 118μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Plums	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	62% 0.56mg	404% 3.64mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	23% 1.85mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.4mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	25.8% 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	19.6% 137mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	42.7% 1453mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	1.66% 61.4g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Plums VS Toasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Plums versus 7 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dried Plums vs Toasted Sunflower Seeds:

• 7 ounces of Dried Plums have more Vitamin A than Toasted Sunflower Seeds.
• While 7 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.
• 7 ounces of Dried Plums have insufficient amounts of Vitamin B9
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Dried Plums vs Toasted Sunflower Seeds:

• 7 ounces of Dried Plums have 1.5 times more Potassium than Toasted Sunflower Seeds.
• While 7 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 7 ounces:

• 7 ounces of Dried Plums have 3.1 times more Carbohydrate than Toasted Sunflower Seeds.
• While 7 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.
• 7 ounces of Dried Plums provide inadequate amounts of Omega 3 and Omega 6