Comparing Nutrients in 100 calories Stewed PrunesVS Sunflower Seeds

Weight per 100 calories

Stewed Prunes

88.5g

Sunflower Seeds

17g

Dried Sunflower Seed Kernels have 5.2 times more energy per unit of mass than Stewed dehydrated Prunes, which is very high in comparison to other foods. Stewed Prunes having average energy density.

Which food has more nutrients per 100 calories - Stewed Prunes or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Stewed Prunes

94%

Sunflower Seeds

13%

74%

13%

100 kcal ▼

Macro Nutrients

Stewed Prunesvs 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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0.22%0.21g

Fat

9.1%8.8g

0.21 gvs8.8 g

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

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0.055%0.018g

Saturated Fat

2.4%0.76g

0.018 gvs0.76 g

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

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Omega 3

0.64%0.01g

NA gvs0.01 g

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

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0.28%0.047g

Omega 6

23.2%3.95g

0.047 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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20.2%26.3g

Carbohydrate

2.63%3.42g

26.3 gvs3.42 g

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

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Sugars

0.62%0.45g

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

NA 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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Fiber

3.88%1.47g

NA gvs1.47 g

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

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1.94%1.1g

Protein

6.35%3.56g

1.1 gvs3.56 g

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

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Vitamins

Stewed Prunesvs Sunflower Seeds

2.56%23μg

Vitamin A

0.057%0.51μg

RAE, retinol activity equivalents

23 μgvs0.51 μg

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

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3.4%0.041mg

Vitamin B1

21%0.25mg

Thiamine

0.041 mgvs0.25 mg

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

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2.04%0.027mg

Vitamin B2

4.68%0.061mg

Riboflavin

0.027 mgvs0.061 mg

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

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5.45%0.87mg

Vitamin B3

8.92%1.43mg

Niacin, nicotinic acid, niacinamide

0.87 mgvs1.43 mg

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

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1.9%0.096mg

Vitamin B5

3.87%0.19mg

Pantothenic acid

0.096 mgvs0.19 mg

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

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13%0.17mg

Vitamin B6

17.7%0.23mg

Pyridoxine

0.17 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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0%0μg

Vitamin B9

9.7%39μg

Folates and Folic Acid

0 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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0%0mg

Vitamin C

0.27%0.24mg

Ascorbic acid

0 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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Vitamin E

40%6.02mg

Tocopherols and Tocotrienols

NA mgvs6.02 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Stewed Prunesvs Sunflower Seeds

2.12%21.2mg

Calcium

1.34%13.4mg

21.2 mgvs13.4 mg

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

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20%0.18mg

Copper

34.2%0.31mg

0.18 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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13%1.04mg

Iron

11.2%0.9mg

1.04 mgvs0.9 mg

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

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4.42%18.6mg

Magnesium

13.3%55.7mg

18.6 mgvs55.7 mg

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

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4%0.092mg

Manganese

14.5%0.33mg

0.092 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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4.68%32.7mg

Phosphorus

16%113mg

32.7 mgvs113 mg

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

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9.2%312mg

Potassium

3.25%110mg

312 mgvs110 mg

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

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Selenium

16.5%9.08μg

NA μgvs9.08 μg

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

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0.12%1.77mg

Sodium

0.1%1.54mg

1.77 mgvs1.54 mg

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

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2%0.22mg

Zinc

7.8%0.86mg

0.22 mgvs0.86 mg

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

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1.63%60g

Water

0.022%0.81g

60 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 Stewed Prunes vs Sunflower Seeds:

Stewed dehydrated Prunes have 44.8 times more Vitamin A than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 6.2 times more Vitamin B1, 2.3 times more Vitamin B2, 1.6 times more Vitamin B3, 2 times more Vitamin B5, 1.4 times more Vitamin B6 and more Vitamin B9 than Stewed dehydrated Prunes.
Both Stewed dehydrated Prunes as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Stewed Prunes vs Sunflower Seeds:

Stewed dehydrated Prunes have 1.6 times more Calcium, 2.8 times more Potassium and 74.3 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.7 times more Copper, 3 times more Magnesium, 3.6 times more Manganese, 3.5 times more Phosphorus and 3.9 times more Zinc than Stewed dehydrated Prunes.
Both Stewed dehydrated Prunes and Dried Sunflower Seed Kernels have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Stewed dehydrated Prunes have 7.7 times more Carbohydrate than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 41.5 times more Fat, 43.1 times more Saturated Fat, 84.2 times more Omega 6 and 3.3 times more Protein than Stewed dehydrated Prunes.
Both Stewed dehydrated Prunes and Dried Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
Both Stewed dehydrated Prunes as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Stewed PrunesVS Dried PlumsSunflower SeedsVS Dried PlumsStewed PrunesVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Stewed PrunesVS Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Stewed Prunes or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: