Comparing Nutrients in 300 calories Roasted Sunflower SeedsVS Dried Plums

Weight per 300 calories

Roasted Sunflower Seeds

51.5g

Dried Plums

125g

Roasted Sunflower Seeds have 2.4 times more energy per 100g than Dried Plums. It has very high energy density when compared to other foods. Raw Dried Plums having above average energy density.

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Dried Plums?

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds

12%

72%

16%

Dried Plums

96%

300 kcal ▼

Macro Nutrients

Roasted Sunflower Seedsvs Dried Plums

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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26.5%25.7g

Fat

0.49%0.48g

25.7 gvs0.48 g

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

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8.4%2.7g

Saturated Fat

0.34%0.11g

2.7 gvs0.11 g

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

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2.22%0.036g

Omega 3

1.33%0.021g

0.036 gvs0.021 g

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

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99%17g

Omega 6

0.32%0.055g

17 gvs0.055 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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9.54%12.4g

Carbohydrate

61.4%80g

12.4 gvs80 g

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

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1.94%1.4g

Sugars

65.7%47.7g

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

1.4 gvs47.7 g

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

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Fructose

21.4%15.5g

≤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 gvs15.5 g

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

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Glucose

%32g

NA gvs32 g

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

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Sucrose

%0.19g

NA gvs0.19 g

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

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15%5.72g

Fiber

23.4%8.88g

5.72 gvs8.88 g

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

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17.8%9.96g

Protein

4.87%2.73g

9.96 gvs2.73 g

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

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Vitamins

Roasted Sunflower Seedsvs Dried Plums

0%0μg

Vitamin A

5.4%48.8μg

RAE, retinol activity equivalents

0 μgvs48.8 μg

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

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4.55%0.055mg

Vitamin B1

5.3%0.064mg

Thiamine

0.055 mgvs0.064 mg

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

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9.75%0.13mg

Vitamin B2

18%0.23mg

Riboflavin

0.13 mgvs0.23 mg

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

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22.7%3.63mg

Vitamin B3

14.7%2.35mg

Niacin, nicotinic acid, niacinamide

3.63 mgvs2.35 mg

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

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72.6%3.63mg

Vitamin B5

10.6%0.53mg

Pantothenic acid

3.63 mgvs0.53 mg

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

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32%0.41mg

Vitamin B6

19.7%0.26mg

Pyridoxine

0.41 mgvs0.26 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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30.5%122μg

Vitamin B9

1.25%5μg

Folates and Folic Acid

122 μgvs5 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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0.8%0.72mg

Vitamin C

0.83%0.75mg

Ascorbic acid

0.72 mgvs0.75 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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89.7%13.5mg

Vitamin E

3.6%0.54mg

Tocopherols and Tocotrienols

13.5 mgvs0.54 mg

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

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1.16%1.4μg

Vitamin K

62%74.4μg

Phytomenadione or phylloquinone

1.4 μgvs74.4 μg

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

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Minerals

Roasted Sunflower Seedsvs Dried Plums

3.6%36mg

Calcium

5.38%53.8mg

36 mgvs53.8 mg

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

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105%0.94mg

Copper

39%0.35mg

0.94 mgvs0.35 mg

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

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Fluoride

0.13%5μg

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

NA μgvs5 μg

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

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24.5%1.96mg

Iron

14.5%1.16mg

1.96 mgvs1.16 mg

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

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16%66.5mg

Magnesium

12.2%51.3mg

66.5 mgvs51.3 mg

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

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47.3%1.1mg

Manganese

16.3%0.37mg

1.1 mgvs0.37 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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85%595mg

Phosphorus

12.3%86.3mg

595 mgvs86.3 mg

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

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13%438mg

Potassium

27%915mg

438 mgvs915 mg

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

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74.3%41μg

Selenium

0.68%0.38μg

41 μgvs0.38 μg

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

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0.1%1.55mg

Sodium

0.17%2.5mg

1.55 mgvs2.5 mg

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

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24.8%2.73mg

Zinc

5%0.55mg

2.73 mgvs0.55 mg

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

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0.017%0.62g

Water

1.04%38.7g

0.62 gvs38.7 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 Roasted Sunflower Seeds vs Dried Plums:

Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Vitamin B3, 6.9 times more Vitamin B5, 1.6 times more Vitamin B6, 24.4 times more Vitamin B9 and 25 times more Vitamin E than Raw Dried Plums.
While Raw Dried Plums contain more Vitamin A, 1.8 times more Vitamin B2 and 53.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Dried Plums have similar amounts of Vitamin B1 per 300 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Dried Plums have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Dried Plums:

Dry Roasted Sunflower Seed Kernels no Salt have 2.7 times more Copper, 1.7 times more Iron, 1.3 times more Magnesium, 2.9 times more Manganese, 6.9 times more Phosphorus, 109 times more Selenium and 5 times more Zinc than Raw Dried Plums.
While Raw Dried Plums contain 1.5 times more Calcium and 2.1 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 300 calories:

Dry Roasted Sunflower Seed Kernels no Salt have 54 times more Fat, 24.5 times more Saturated Fat, 307.2 times more Omega 6 and 3.7 times more Protein than Raw Dried Plums.
While Raw Dried Plums contain 6.4 times more Carbohydrate, 33.9 times more Sugars and 1.6 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Dried Plums have similar amounts of Energy per 300 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Dried Plums have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Roasted Sunflower SeedsVS Oil Roasted Sunflower SeedsDried PlumsVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Plums, dried (prunes), stewed, without added sugarDried PlumsVS Plums, dried (prunes), stewed, without added sugar

Compare Foods

Comparing Nutrients in 300 calories Roasted Sunflower SeedsVS Dried Plums

Weight per 300 calories

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Dried Plums?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: