Comparing Nutrients in 300 calories Plums, dried (prunes), stewed, without added sugarVS Sunflower Seeds

Weight per 300 calories

Plums, dried (prunes), stewed, without added sugar

280g

Sunflower Seeds

51.4g

Dried Sunflower Seed Kernels have 5.5 times more energy per unit of mass than Plums, dried (prunes), stewed, without added sugar, which is very high in comparison to other foods. Plums, dried (prunes), stewed, without added sugar having average energy density.

Which food has more nutrients per 300 calories - Plums, dried (prunes), stewed, without added sugar or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Plums, dried (prunes), stewed, without added sugar

96%

Sunflower Seeds

13%

74%

13%

300 kcal ▼

Macro Nutrients

Plums, dried (prunes), stewed, without added sugarvs Sunflower Seeds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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0.46%0.45g

Fat

27.3%26.4g

0.45 gvs26.4 g

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

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0.088%0.028g

Saturated Fat

7.15%2.3g

0.028 gvs2.3 g

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

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0%0g

Omega 3

1.93%0.031g

0 gvs0.031 g

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

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0.43%0.073g

Omega 6

69.7%12g

0.073 gvs12 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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60.6%78.7g

Carbohydrate

7.9%10.3g

78.7 gvs10.3 g

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

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97%70g

Sugars

1.86%1.35g

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

70 gvs1.35 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

%1.3g

NA gvs1.3 g

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

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23%8.7g

Fiber

11.6%4.4g

8.7 gvs4.4 g

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

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4.8%2.7g

Protein

19%10.7g

2.7 gvs10.7 g

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

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Vitamins

Plums, dried (prunes), stewed, without added sugarvs Sunflower Seeds

5.3%47.7μg

Vitamin A

0.17%1.54μg

RAE, retinol activity equivalents

47.7 μgvs1.54 μg

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

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5.6%0.067mg

Vitamin B1

63.4%0.76mg

Thiamine

0.067 mgvs0.76 mg

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

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21.6%0.28mg

Vitamin B2

14%0.18mg

Riboflavin

0.28 mgvs0.18 mg

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

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12.7%2.03mg

Vitamin B3

26.8%4.3mg

Niacin, nicotinic acid, niacinamide

2.03 mgvs4.3 mg

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

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6%0.3mg

Vitamin B5

11.6%0.58mg

Pantothenic acid

0.3 mgvs0.58 mg

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

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47%0.61mg

Vitamin B6

53%0.69mg

Pyridoxine

0.61 mgvs0.69 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

29%117μg

Folates and Folic Acid

0 μgvs117 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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9.03%8.13mg

Vitamin C

0.8%0.72mg

Ascorbic acid

8.13 mgvs0.72 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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3.55%0.53mg

Vitamin E

120%18mg

Tocopherols and Tocotrienols

0.53 mgvs18 mg

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

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61%73μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

73 μgvs0 μg

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

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Minerals

Plums, dried (prunes), stewed, without added sugarvs Sunflower Seeds

5.33%53.3mg

Calcium

4%40mg

53.3 mgvs40 mg

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

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38.3%0.34mg

Copper

103%0.92mg

0.34 mgvs0.92 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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14.4%1.15mg

Iron

33.7%2.7mg

1.15 mgvs2.7 mg

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

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12%50.5mg

Magnesium

39.8%167mg

50.5 mgvs167 mg

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

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16%0.37mg

Manganese

43.6%1mg

0.37 mgvs1 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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12%84mg

Phosphorus

48.4%339mg

84 mgvs339 mg

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

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26.5%900mg

Potassium

9.75%331mg

900 mgvs331 mg

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

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0.51%0.28μg

Selenium

49.5%27.2μg

0.28 μgvs27.2 μg

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

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0.19%2.8mg

Sodium

0.31%4.62mg

2.8 mgvs4.62 mg

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

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4.84%0.53mg

Zinc

23.3%2.57mg

0.53 mgvs2.57 mg

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

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5.3%196g

Water

0.066%2.43g

196 gvs2.43 g

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

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Lets compare vitamin content per 300 calories of Plums, dried (prunes), stewed, without added sugar vs Sunflower Seeds:

Plums, dried (prunes), stewed, without added sugar have 30.9 times more Vitamin A, 1.5 times more Vitamin B2, 11.3 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 11.3 times more Vitamin B1, 2.1 times more Vitamin B3, 1.9 times more Vitamin B5, more Vitamin B9 and 33.9 times more Vitamin E than Plums, dried (prunes), stewed, without added sugar.
Both Plums, dried (prunes), stewed, without added sugar and Dried Sunflower Seed Kernels have similar amounts of Vitamin B6 per 300 kcal.
Both Plums, dried (prunes), stewed, without added sugar as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Plums, dried (prunes), stewed, without added sugar vs Sunflower Seeds:

Plums, dried (prunes), stewed, without added sugar have 1.3 times more Calcium, 2.7 times more Potassium and 80.5 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.7 times more Copper, 2.3 times more Iron, 3.3 times more Magnesium, 2.7 times more Manganese, 4 times more Phosphorus, 97.1 times more Selenium and 4.8 times more Zinc than Plums, dried (prunes), stewed, without added sugar.

Comparison of macro-nutrients per 300 calories:

Plums, dried (prunes), stewed, without added sugar have 7.7 times more Carbohydrate, 52 times more Sugars and 2 times more Fiber than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 58.9 times more Fat, 81.6 times more Saturated Fat, 162.4 times more Omega 6 and 4 times more Protein than Plums, dried (prunes), stewed, without added sugar.
Both Plums, dried (prunes), stewed, without added sugar and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
Both Plums, dried (prunes), stewed, without added sugar as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Plums, dried (prunes), stewed, without added sugarVS Plums, dried (prunes), stewed, with added sugarSunflower SeedsVS Plums, dried (prunes), stewed, with added sugarPlums, dried (prunes), stewed, without added sugarVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Plums, dried (prunes), stewed, without added sugarVS Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Plums, dried (prunes), stewed, without added sugar or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: