Comparing Nutrients in 100 calories Plums, canned, purple, juice pack, solids and liquidsVS Sunflower Seeds

Weight per 100 calories

Plums, canned, purple, juice pack, solids and liquids

172g

Sunflower Seeds

17g

Dried Sunflower Seed Kernels have 10.1 times more energy per unit of mass than Plums, canned, purple, juice pack, solids and liquids, which is very high in comparison to other foods. Plums, canned, purple, juice pack, solids and liquids having low energy density.

Which food has more nutrients per 100 calories - Plums, canned, purple, juice pack, solids and liquids or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Plums, canned, purple, juice pack, solids and liquids

97%

Sunflower Seeds

13%

74%

13%

100 kcal ▼

Macro Nutrients

Plums, canned, purple, juice pack, solids and liquidsvs Sunflower Seeds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.036%0.034g

Fat

9.1%8.8g

0.034 gvs8.8 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.011%0.003g

Saturated Fat

2.4%0.76g

0.003 gvs0.76 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g

Omega 3

0.64%0.01g

0 gvs0.01 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.051%0.009g

Omega 6

23.2%3.95g

0.009 gvs3.95 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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20%26g

Carbohydrate

2.63%3.42g

26 gvs3.42 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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34%24.5g

Sugars

0.62%0.45g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

24.5 gvs0.45 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.43g

NA gvs0.43 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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4.1%1.55g

Fiber

3.88%1.47g

1.55 gvs1.47 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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1.57%0.88g

Protein

6.35%3.56g

0.88 gvs3.56 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Plums, canned, purple, juice pack, solids and liquidsvs Sunflower Seeds

9.58%86.2μg

Vitamin A

0.057%0.51μg

RAE, retinol activity equivalents

86.2 μgvs0.51 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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3.3%0.04mg

Vitamin B1

21%0.25mg

Thiamine

0.04 mgvs0.25 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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7.82%0.1mg

Vitamin B2

4.68%0.061mg

Riboflavin

0.1 mgvs0.061 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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5.1%0.82mg

Vitamin B3

8.92%1.43mg

Niacin, nicotinic acid, niacinamide

0.82 mgvs1.43 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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2.5%0.12mg

Vitamin B5

3.87%0.19mg

Pantothenic acid

0.12 mgvs0.19 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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3.6%0.047mg

Vitamin B6

17.7%0.23mg

Pyridoxine

0.047 mgvs0.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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1.3%5.17μg

Vitamin B9

9.7%39μg

Folates and Folic Acid

5.17 μgvs39 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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5.36%4.83mg

Vitamin C

0.27%0.24mg

Ascorbic acid

4.83 mgvs0.24 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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2.07%0.31mg

Vitamin E

40%6.02mg

Tocopherols and Tocotrienols

0.31 mgvs6.02 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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6.18%7.4μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

7.4 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Plums, canned, purple, juice pack, solids and liquidsvs Sunflower Seeds

1.72%17.2mg

Calcium

1.34%13.4mg

17.2 mgvs13.4 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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10.3%0.093mg

Copper

34.2%0.31mg

0.093 mgvs0.31 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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7.33%0.59mg

Iron

11.2%0.9mg

0.59 mgvs0.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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3.3%13.8mg

Magnesium

13.3%55.7mg

13.8 mgvs55.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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2.47%0.057mg

Manganese

14.5%0.33mg

0.057 mgvs0.33 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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3.7%26mg

Phosphorus

16%113mg

26 mgvs113 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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7.8%266mg

Potassium

3.25%110mg

266 mgvs110 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0%0μg

Selenium

16.5%9.08μg

0 μgvs9.08 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.11%1.72mg

Sodium

0.1%1.54mg

1.72 mgvs1.54 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.72%0.19mg

Zinc

7.8%0.86mg

0.19 mgvs0.86 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.9%145g

Water

0.022%0.81g

145 gvs0.81 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Plums, canned, purple, juice pack, solids and liquids vs Sunflower Seeds:

Plums, canned, purple, juice pack, solids and liquids have 167.8 times more Vitamin A, 1.7 times more Vitamin B2, 20.1 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 6.4 times more Vitamin B1, 1.8 times more Vitamin B3, 1.6 times more Vitamin B5, 4.9 times more Vitamin B6, 7.5 times more Vitamin B9 and 19.4 times more Vitamin E than Plums, canned, purple, juice pack, solids and liquids.
Both Plums, canned, purple, juice pack, solids and liquids as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Plums, canned, purple, juice pack, solids and liquids vs Sunflower Seeds:

Plums, canned, purple, juice pack, solids and liquids have 1.3 times more Calcium, 2.4 times more Potassium and 178.9 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 3.3 times more Copper, 1.5 times more Iron, 4 times more Magnesium, 5.9 times more Manganese, 4.4 times more Phosphorus, more Selenium and 4.5 times more Zinc than Plums, canned, purple, juice pack, solids and liquids.

Comparison of macro-nutrients per 100 calories:

Plums, canned, purple, juice pack, solids and liquids have 7.6 times more Carbohydrate and 54.6 times more Sugars than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 255.5 times more Fat, 221.2 times more Saturated Fat, 457.8 times more Omega 6 and 4 times more Protein than Plums, canned, purple, juice pack, solids and liquids.
Both Plums, canned, purple, juice pack, solids and liquids and Dried Sunflower Seed Kernels have similar amounts of Energy and Fiber per 100 kcal.
Both Plums, canned, purple, juice pack, solids and liquids as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Plums, canned, purple, juice pack, solids and liquidsVS Plums, canned, purple, light syrup pack, solids and liquidsSunflower SeedsVS Plums, canned, purple, light syrup pack, solids and liquidsPlums, canned, purple, juice pack, solids and liquidsVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Plums, canned, purple, juice pack, solids and liquidsVS Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Plums, canned, purple, juice pack, solids and liquids or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: