Comparing Nutrients in 100 grams Dried Japanese Persimmons VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Japanese Persimmons	2%	2%	96%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Dried Japanese Persimmons	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	9.45% 274kcal	20% 582kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	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	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.5% 73.4g	18.5% 24g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	NA	g per day for Men 19-50 years
Fiber	38% 14.5g	29.2% 11g	38g per day for Men 19-50 years
Protein	2.46% 1.38g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Dried Japanese Persimmons	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	4.22% 38μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.23% 0.029mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.13% 0.18mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	141% 7.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	59.3% 237μg	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	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	NA	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Japanese Persimmons	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.5% 25mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	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	9.25% 0.74mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	7.4% 31mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	60.4% 1.4mg	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	11.6% 81mg	165% 1155mg	700mg per day for Men 19-50 years
Potassium	23.6% 802mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	NA	144% 79.3μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.62% 23g	0.032% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Dried Japanese Persimmons vs Roasted Sunflower Seeds:

• Dried Japanese Persimmons have more Vitamin A than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 8.5 times more Vitamin B2, 39.1 times more Vitamin B3 and more Vitamin C than Dried Japanese Persimmons.
• Both Dried Japanese Persimmons as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Dried Japanese Persimmons vs Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt contain 2.8 times more Calcium, 4.1 times more Copper, 5.1 times more Iron, 4.2 times more Magnesium, 1.5 times more Manganese, 14.3 times more Phosphorus and 12.6 times more Zinc than Dried Japanese Persimmons.
• Both Dried Japanese Persimmons and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Japanese Persimmons have 3.1 times more Carbohydrate and 1.3 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Energy, 84.4 times more Fat and 14 times more Protein than Dried Japanese Persimmons.
• Both Dried Japanese Persimmons as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.