Comparing Nutrients in 100 grams Prune puree VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Prune puree	3%	1%	96%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Prune puree	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	8.86% 257kcal	20% 582kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	51.3% 49.8g	97g per day for Men 19-50 years
Saturated Fat	0.05% 0.016g	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	50% 65g	18.5% 24g	130g per day for Men 19-50 years
Sugars	53.8% 39g	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	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	NA	g per day for Men 19-50 years
Fiber	8.7% 3.3g	29.2% 11g	38g per day for Men 19-50 years
Protein	3.75% 2.1g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Prune puree	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	11% 100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.33% 0.04mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.6% 0.43mg	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	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	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

	Prune puree	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.1% 31mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	NA	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	35% 2.8mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	NA	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	NA	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	10.3% 72mg	165% 1155mg	700mg per day for Men 19-50 years
Potassium	25% 852mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	NA	144% 79.3μg	55μg per day for Men 19-50 years
Sodium	1.53% 23mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	NA	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.81% 30g	0.032% 1.2g	3700g per day for Men 19-50 years

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

• Prune puree has more Vitamin A and 3.1 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.7 times more Vitamin B1, 2.8 times more Vitamin B3 and 16.4 times more Vitamin B5 than Prune puree.

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

• Prune puree has 7.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.3 times more Calcium, 1.4 times more Iron and 16 times more Phosphorus than Prune puree.
• Both Prune puree and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Prune puree has 2.7 times more Carbohydrate and 14.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.3 times more Energy, 249 times more Fat, 326.2 times more Saturated Fat, 3.4 times more Fiber and 9.2 times more Protein than Prune puree.
• Both Prune puree as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.