Comparing Nutrients in 5 ounces Plums, canned, purple, extra heavy syrup pack, solids and liquidsVS Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Plums, canned, purple, extra heavy syrup pack, solids and liquids

98%

Roasted Sunflower Seeds

12%

72%

16%

5 oz ▼

Macro Nutrients

Plums, canned, purple, extra heavy syrup pack, solids and liquidsvs Roasted Sunflower Seeds

4.94%143kcal

Energy

28.4%825kcal

143 kcalvs825 kcal

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

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0.15%0.14g

Fat

72.8%70.6g

0.14 gvs70.6 g

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

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0.035%0.011g

Saturated Fat

23%7.4g

0.011 gvs7.4 g

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

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Omega 3

6.1%0.098g

NA gvs0.098 g

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

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0.18%0.03g

Omega 6

273%46.5g

0.03 gvs46.5 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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28.7%37.3g

Carbohydrate

26.2%34g

37.3 gvs34 g

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

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Sugars

5.34%3.87g

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

NA gvs3.87 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

NA gvsNA g

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

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3.73%1.4g

Fiber

41.4%15.7g

1.4 gvs15.7 g

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

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0.91%0.51g

Protein

49%27.4g

0.51 gvs27.4 g

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

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Vitamins

Plums, canned, purple, extra heavy syrup pack, solids and liquidsvs Roasted Sunflower Seeds

2.05%18.4μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

18.4 μgvs0 μg

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

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1.9%0.023mg

Vitamin B1

12.5%0.15mg

Thiamine

0.023 mgvs0.15 mg

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

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4.03%0.052mg

Vitamin B2

27%0.35mg

Riboflavin

0.052 mgvs0.35 mg

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

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2.52%0.4mg

Vitamin B3

62.4%10mg

Niacin, nicotinic acid, niacinamide

0.4 mgvs10 mg

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

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2.04%0.1mg

Vitamin B5

200%9.98mg

Pantothenic acid

0.1 mgvs9.98 mg

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

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2.94%0.038mg

Vitamin B6

87.7%1.14mg

Pyridoxine

0.038 mgvs1.14 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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1.06%4.25μg

Vitamin B9

84%336μg

Folates and Folic Acid

4.25 μgvs336 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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0.63%0.57mg

Vitamin C

2.2%2mg

Ascorbic acid

0.57 mgvs2 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

247%37mg

Tocopherols and Tocotrienols

NA mgvs37 mg

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

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Vitamin K

3.2%3.83μg

Phytomenadione or phylloquinone

NA μgvs3.83 μg

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

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Minerals

Plums, canned, purple, extra heavy syrup pack, solids and liquidsvs Roasted Sunflower Seeds

1.28%12.8mg

Calcium

9.92%99mg

12.8 mgvs99 mg

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

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5.67%0.051mg

Copper

288%2.6mg

0.051 mgvs2.6 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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14.5%1.16mg

Iron

67.3%5.4mg

1.16 mgvs5.4 mg

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

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1.7%7.1mg

Magnesium

43.5%183mg

7.1 mgvs183 mg

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

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1.9%0.044mg

Manganese

130%3mg

0.044 mgvs3 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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2.43%17mg

Phosphorus

234%1637mg

17 mgvs1637 mg

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

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3.7%126mg

Potassium

35.4%1205mg

126 mgvs1205 mg

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

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Selenium

204%112μg

NA μgvs112 μg

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

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1.8%27mg

Sodium

0.28%4.25mg

27 mgvs4.25 mg

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

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0.9%0.099mg

Zinc

68%7.5mg

0.099 mgvs7.5 mg

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

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2.8%103g

Water

0.046%1.7g

103 gvs1.7 g

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

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Lets compare vitamin content per 5 ounces of Plums, canned, purple, extra heavy syrup pack, solids and liquids vs Roasted Sunflower Seeds:

Plums, canned, purple, extra heavy syrup pack, solids and liquids have more Vitamin A than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 6.6 times more Vitamin B1, 6.6 times more Vitamin B2, 24.7 times more Vitamin B3, 97.8 times more Vitamin B5, 29.8 times more Vitamin B6, 79 times more Vitamin B9 and 3.5 times more Vitamin C than Plums, canned, purple, extra heavy syrup pack, solids and liquids.
Both Plums, canned, purple, extra heavy syrup pack, solids and liquids as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Plums, canned, purple, extra heavy syrup pack, solids and liquids vs Roasted Sunflower Seeds:

Plums, canned, purple, extra heavy syrup pack, solids and liquids have 6.3 times more Sodium and 60.8 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 7.8 times more Calcium, 50.8 times more Copper, 4.6 times more Iron, 25.8 times more Magnesium, 68.1 times more Manganese, 96.3 times more Phosphorus, 9.6 times more Potassium and 75.6 times more Zinc than Plums, canned, purple, extra heavy syrup pack, solids and liquids.

Comparison of macro-nutrients per 5 ounces:

Dry Roasted Sunflower Seed Kernels no Salt contain 5.8 times more Energy, 498 times more Fat, 652.4 times more Saturated Fat, 1561 times more Omega 6, 11.1 times more Fiber and 53.7 times more Protein than Plums, canned, purple, extra heavy syrup pack, solids and liquids.
Both Plums, canned, purple, extra heavy syrup pack, solids and liquids and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Carbohydrate per 5 oz.
Both Plums, canned, purple, extra heavy syrup pack, solids and liquids as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

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Comparing Nutrients in 5 ounces Plums, canned, purple, extra heavy syrup pack, solids and liquidsVS Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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