Comparing Nutrients in 100 grams Prune puree VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Prune puree	3%	1%	96%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Prune puree	Sunflower Seeds	Recommended Dietary Allowance
Energy	8.86% 257kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	0.05% 0.016g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	NA	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	NA	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	15.4% 20g	130g per day for Men 19-50 years
Sugars	53.8% 39g	3.6% 2.62g	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	19% 14g	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	% 22.3g	NA	g per day for Men 19-50 years
Sucrose	NA	% 2.5g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	3.75% 2.1g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Prune puree	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	11% 100μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.33% 0.04mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.6% 0.43mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	103% 1.35mg	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	56.8% 227μg	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	4.78% 4.3mg	1.56% 1.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	234% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prune puree	Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.1% 31mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	NA	200% 1.8mg	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	35% 2.8mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	NA	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	NA	84.8% 1.95mg	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	10.3% 72mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	25% 852mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	NA	96% 53μg	55μg per day for Men 19-50 years
Sodium	1.53% 23mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	NA	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.81% 30g	0.13% 4.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Prune puree vs Sunflower Seeds:

• Prune puree has 33.3 times more Vitamin A and 3.1 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 37 times more Vitamin B1, 3.3 times more Vitamin B3 and 2.6 times more Vitamin B5 than Prune puree.

Comparing minerals per 100 grams for Prune puree vs Sunflower Seeds:

• Prune puree has 1.3 times more Potassium and 2.6 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.5 times more Calcium, 1.9 times more Iron and 9.2 times more Phosphorus than Prune puree.

Comparison of macro-nutrients per 100 grams:

• Prune puree has 3.3 times more Carbohydrate and 14.9 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.3 times more Energy, 257.3 times more Fat, 278.4 times more Saturated Fat, 2.6 times more Fiber and 9.9 times more Protein than Prune puree.
• Both Prune puree as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.