Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS Deglet Noor Dates

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Deglet Noor Dates	3%	1%	96%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Deglet Noor Dates	Recommended Dietary Allowance
Energy	40.5% 1175kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	0.8% 0.77g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.4g	115% 149g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	173% 126g	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	0% 0g	53.6% 39g	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	% 1.47g	% 39.5g	g per day for Men 19-50 years
Sucrose	% 4.7g	% 47.2g	g per day for Men 19-50 years
Fiber	55.4% 21g	41.8% 16g	38g per day for Men 19-50 years
Protein	71% 40g	8.7% 4.86g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Deglet Noor Dates	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	8.6% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	16% 2.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	25% 0.33mg	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	116% 464μg	9.43% 37.7μg	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	2.43% 2.2mg	0.88% 0.79mg	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	481% 72mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Deglet Noor Dates	Recommended Dietary Allowance
Calcium	17.3% 173mg	7.74% 77.4mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	45.4% 0.41mg	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	106% 8.5mg	25.3% 2.02mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	22.6% 0.52mg	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	323% 2260mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	38.3% 1302mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	1.1% 40.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Deglet Noor Dates per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Sunflower Seeds versus 7 oz of Deglet Noor Dates to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oil Roasted Sunflower Seeds vs Deglet Noor Dates:

• 7 ounces of Oil Roasted Sunflower Seeds have 6.2 times more Vitamin B1, 4.2 times more Vitamin B2, 3.2 times more Vitamin B3, 11.8 times more Vitamin B5, 4.8 times more Vitamin B6, 12.3 times more Vitamin B9 and 726.6 times more Vitamin E than Deglet Noor Dates.
• Both Oil Roasted Sunflower Seeds and Deglet Noor Dates provide similar amounts of Vitamin K per seven ounces.
• 7 ounces of Deglet Noor Dates have insufficient amounts of Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Deglet Noor Dates have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Sunflower Seeds vs Deglet Noor Dates:

• 7 ounces of Oil Roasted Sunflower Seeds have 2.2 times more Calcium, 8.8 times more Copper, 4.2 times more Iron, 3 times more Magnesium, 7.9 times more Manganese, 18.4 times more Phosphorus, 26.1 times more Selenium and 18 times more Zinc than Deglet Noor Dates.
• While 7 oz of Deglet Noor Dates contain 1.4 times more Potassium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Sunflower Seeds have 2.1 times more Energy, 131.5 times more Fat, 220.9 times more Saturated Fat, 27 times more Omega 3, 2138 times more Omega 6, 1.3 times more Fiber and 8.2 times more Protein than Deglet Noor Dates.
• While 7 oz of Deglet Noor Dates contain 3.3 times more Carbohydrate, 20.4 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• 7 ounces of Deglet Noor Dates provide inadequate amounts of Omega 3 and Omega 6