Comparing Nutrients in 100 grams Sunflower Seeds VS Dried Fresh Chinese Jujube

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Dried Fresh Chinese Jujube	6%	1%	93%

Macro Nutrients

	Sunflower Seeds	Dried Fresh Chinese Jujube	Recommended Dietary Allowance
Energy	20% 584kcal	9.7% 281kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	NA	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	NA	1.6g per day for Men 19-50 years
Omega 6	136% 23g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	55.8% 72.5g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	NA	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	28.4% 20.6g	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	% 18.3g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 8.63g	g per day for Men 19-50 years
Fiber	22.6% 8.6g	15.8% 6g	38g per day for Men 19-50 years
Protein	37% 20.8g	8.43% 4.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Dried Fresh Chinese Jujube	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	3.9% 0.047mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	4.08% 0.053mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.35mg	NA	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	56.8% 227μg	NA	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	1.56% 1.4mg	242% 218mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	234% 35mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Dried Fresh Chinese Jujube	Recommended Dietary Allowance
Calcium	7.8% 78mg	6.3% 63mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	26% 0.23mg	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	65.6% 5.25mg	63.6% 5.1mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	NA	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	1351% 31mg	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	94% 660mg	9.7% 68mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	6.4% 217mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	3.55% 0.39mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.55% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sunflower Seeds vs Dried Fresh Chinese Jujube:

• Dried Sunflower Seed Kernels have 31.5 times more Vitamin B1 and 6.7 times more Vitamin B2 than Dried Fresh Chinese Jujube.
• While Dried Fresh Chinese Jujube contains 155.4 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Dried Fresh Chinese Jujube have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Sunflower Seeds vs Dried Fresh Chinese Jujube:

• Dried Sunflower Seed Kernels have 1.2 times more Calcium, 7.7 times more Copper, 9.7 times more Phosphorus, 3 times more Potassium, more Selenium and 12.8 times more Zinc than Dried Fresh Chinese Jujube.
• While Dried Fresh Chinese Jujube contains 15.9 times more Manganese than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Fresh Chinese Jujube have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Sunflower Seed Kernels have 2.1 times more Energy, 102.9 times more Fat, 1.4 times more Fiber and 4.4 times more Protein than Dried Fresh Chinese Jujube.
• While Dried Fresh Chinese Jujube contains 3.6 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Dried Fresh Chinese Jujube have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.