Comparing Nutrients in 100 grams 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	9.55% 277kcal	20% 582kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	51.3% 49.8g	97g per day for Men 19-50 years
Saturated Fat	NA	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	NA	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	NA	193% 32.8g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	18.5% 24g	130g per day for Men 19-50 years
Sugars	92% 66.5g	3.77% 2.73g	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	44% 32g	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	% 33.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.53g	NA	g per day for Men 19-50 years
Fiber	17.6% 6.7g	29.2% 11g	38g per day for Men 19-50 years
Protein	3.23% 1.8g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Medjool Dates	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.78% 7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	141% 7.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	62% 0.8mg	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	3.75% 15μg	59.3% 237μg	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	1.56% 1.4mg	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	174% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Medjool Dates	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.4% 64mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	40.2% 0.36mg	203% 1.83mg	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	11.3% 0.9mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	92% 2.1mg	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	8.86% 62mg	165% 1155mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	NA	144% 79.3μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.58% 21.3g	0.032% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.
• Both Medjool Dates as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin D in 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.