Comparing Nutrients in 7 ounces Sunflower Seeds VS Prunes, canned, heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Prunes, canned, heavy syrup pack, solids and liquids	3%	2%	95%

Macro Nutrients

	Sunflower Seeds	Prunes, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	40% 1159kcal	7.2% 208kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	0.5% 0.085g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	42.4% 55g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	% 4.96g	NA	g per day for Men 19-50 years
Fiber	45% 17g	20% 7.54g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	3.1% 1.73g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Prunes, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	10.7% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	3.97% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	31% 0.4mg	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	113% 450μg	0% 0μg	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	3.1% 2.78mg	6.17% 5.56mg	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	465% 69.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Prunes, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	15.5% 155mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	26% 0.23mg	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	130% 10.4mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	8.46% 0.19mg	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	187% 1310mg	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	NA	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	3.8% 140g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Prunes, canned, heavy syrup pack, solids and liquids:

• Dried Sunflower Seed Kernels have 43.5 times more Vitamin B1, 2.9 times more Vitamin B2, 9.6 times more Vitamin B3, 11.3 times more Vitamin B5, 6.6 times more Vitamin B6 and more Vitamin B9 than Prunes, canned, heavy syrup pack, solids and liquids.
• While Prunes, canned, heavy syrup pack, solids and liquids contain 13.3 times more Vitamin A and 2 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Prunes, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sunflower Seeds vs Prunes, canned, heavy syrup pack, solids and liquids:

• Dried Sunflower Seed Kernels have 4.6 times more Calcium, 15.3 times more Copper, 12.8 times more Iron, 21.7 times more Magnesium, 19.9 times more Manganese, 25.4 times more Phosphorus, 2.9 times more Potassium and 26.3 times more Zinc than Prunes, canned, heavy syrup pack, solids and liquids.
• While Prunes, canned, heavy syrup pack, solids and liquids contain 14.9 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 5.6 times more Energy, 257.3 times more Fat, 278.4 times more Saturated Fat, 536 times more Omega 6, 2.3 times more Fiber and 23.9 times more Protein than Prunes, canned, heavy syrup pack, solids and liquids.
• While Prunes, canned, heavy syrup pack, solids and liquids contain 1.4 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Prunes, canned, heavy syrup pack, solids and liquids have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.