Comparing Nutrients in 100 grams Dried Plums VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Plums	3%	1%	96%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Dried Plums	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	8.28% 240kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.088g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	201% 34.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 64g	17.6% 23g	130g per day for Men 19-50 years
Sugars	52.6% 38g	4.3% 3.1g	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	17% 12.4g	0% 0g	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	% 25.5g	% 0.74g	g per day for Men 19-50 years
Sucrose	% 0.15g	% 2.37g	g per day for Men 19-50 years
Fiber	18.7% 7.1g	28% 10.6g	38g per day for Men 19-50 years
Protein	3.9% 2.18g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Dried Plums	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	4.33% 39μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.25% 0.051mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.44% 0.42mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.8% 0.21mg	61% 0.79mg	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	1% 4μg	58.5% 234μg	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	0.67% 0.6mg	1.22% 1.1mg	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	2.87% 0.43mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49.6% 59.5μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Plums	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.3% 43mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	31.2% 0.28mg	200% 1.8mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	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	11.6% 0.93mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	9.76% 41mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	90% 2.08mg	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	9.86% 69mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	21.5% 732mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.84% 31g	0.042% 1.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Dried Plums vs Oil Roasted Sunflower Seeds:

• Raw Dried Plums have more Vitamin A and 19.2 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 6.3 times more Vitamin B1, 1.5 times more Vitamin B2, 2.2 times more Vitamin B3, 16.4 times more Vitamin B5, 3.9 times more Vitamin B6, 58.5 times more Vitamin B9, 1.8 times more Vitamin C and 84.5 times more Vitamin E than Raw Dried Plums.
• Both Raw Dried Plums as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Dried Plums vs Oil Roasted Sunflower Seeds:

• Raw Dried Plums have 1.5 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2 times more Calcium, 6.4 times more Copper, 4.6 times more Iron, 3.1 times more Magnesium, 7 times more Manganese, 16.5 times more Phosphorus, 260.7 times more Selenium and 11.8 times more Zinc than Raw Dried Plums.

Comparison of macro-nutrients per 100 grams:

• Raw Dried Plums have 2.8 times more Carbohydrate, 12.3 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.5 times more Energy, 135 times more Fat, 80.3 times more Saturated Fat, 4.8 times more Omega 3, 777.5 times more Omega 6, 1.5 times more Fiber and 9.2 times more Protein than Raw Dried Plums.
• Both Raw Dried Plums as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.