Comparing Nutrients in 500 calories Canned Prune JuiceVS Sunflower Seeds

Weight per 500 calories

Canned Prune Juice

704g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 8.2 times more energy per unit of mass than Canned Prune Juice, which is very high in comparison to other foods. Canned Prune Juice having average energy density.

Which food has more nutrients per 500 calories - Canned Prune Juice or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Canned Prune Juice

97%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Canned Prune Juicevs Sunflower Seeds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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0.22%0.21g

Fat

45.4%44g

0.21 gvs44 g

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

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0.066%0.021g

Saturated Fat

12%3.8g

0.021 gvs3.8 g

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

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0%0g

Omega 3

3.2%0.051g

0 gvs0.051 g

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

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0.29%0.049g

Omega 6

116%19.7g

0.049 gvs19.7 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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95%123g

Carbohydrate

13%17g

123 gvs17 g

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

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160%116g

Sugars

3.1%2.24g

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

116 gvs2.24 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

%2.14g

NA gvs2.14 g

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

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18.5%7.04g

Fiber

19.4%7.36g

7.04 gvs7.36 g

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

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7.67%4.3g

Protein

31.8%17.8g

4.3 gvs17.8 g

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

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Vitamins

Canned Prune Juicevs Sunflower Seeds

0%0μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

0 μgvs2.57 μg

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

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9.4%0.11mg

Vitamin B1

106%1.27mg

Thiamine

0.11 mgvs1.27 mg

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

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38%0.49mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.49 mgvs0.3 mg

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

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34.6%5.53mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

5.53 mgvs7.14 mg

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

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15%0.75mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

0.75 mgvs0.97 mg

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

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118%1.54mg

Vitamin B6

88.6%1.15mg

Pyridoxine

1.54 mgvs1.15 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

48.6%194μg

Folates and Folic Acid

0 μgvs194 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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32%29mg

Vitamin C

1.33%1.2mg

Ascorbic acid

29 mgvs1.2 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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5.63%0.85mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

0.85 mgvs30 mg

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

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20%24μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

24 μgvs0 μg

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

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Minerals

Canned Prune Juicevs Sunflower Seeds

8.45%84.5mg

Calcium

6.68%66.8mg

84.5 mgvs66.8 mg

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

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53.2%0.48mg

Copper

171%1.54mg

0.48 mgvs1.54 mg

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

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10.6%424μg

Fluoride

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

424 μgvsNA μg

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

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104%8.3mg

Iron

56%4.5mg

8.3 mgvs4.5 mg

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

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23.5%99mg

Magnesium

66.3%278mg

99 mgvs278 mg

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

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46.2%1.06mg

Manganese

72.6%1.67mg

1.06 mgvs1.67 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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25%176mg

Phosphorus

80.7%565mg

176 mgvs565 mg

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

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57%1944mg

Potassium

16.2%552mg

1944 mgvs552 mg

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

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7.7%4.23μg

Selenium

82.5%45.4μg

4.23 μgvs45.4 μg

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

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1.88%28mg

Sodium

0.51%7.7mg

28 mgvs7.7 mg

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

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13.4%1.48mg

Zinc

39%4.3mg

1.48 mgvs4.3 mg

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

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15.5%572g

Water

0.11%4.05g

572 gvs4.05 g

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

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Lets compare vitamin content per 500 calories of Canned Prune Juice vs Sunflower Seeds:

Canned Prune Juice has 1.6 times more Vitamin B2, 1.3 times more Vitamin B6, 24.1 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 11.2 times more Vitamin B1, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, more Vitamin B9 and 35.6 times more Vitamin E than Canned Prune Juice.
Both Canned Prune Juice as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Prune Juice vs Sunflower Seeds:

Canned Prune Juice has 1.3 times more Calcium, 1.8 times more Iron, 3.5 times more Potassium and 141.3 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 3.2 times more Copper, 2.8 times more Magnesium, 1.6 times more Manganese, 3.2 times more Phosphorus, 10.7 times more Selenium and 2.9 times more Zinc than Canned Prune Juice.

Comparison of macro-nutrients per 500 calories:

Canned Prune Juice has 7.2 times more Carbohydrate and 51.6 times more Sugars than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 208.5 times more Fat, 180.5 times more Saturated Fat, 400.3 times more Omega 6 and 4.1 times more Protein than Canned Prune Juice.
Both Canned Prune Juice and Dried Sunflower Seed Kernels have similar amounts of Energy and Fiber per 500 kcal.
Both Canned Prune Juice as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Canned Prune JuiceVS PummeloSunflower SeedsVS PummeloCanned Prune JuiceVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Canned Prune JuiceVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Canned Prune Juice or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: