Comparing Nutrients in 5 ounces Roasted Sunflower SeedsVS Plums, dried (prunes), stewed, with added sugar

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds

12%

72%

16%

Plums, dried (prunes), stewed, with added sugar

96%

5 oz ▼

Macro Nutrients

Roasted Sunflower Seedsvs Plums, dried (prunes), stewed, with added sugar

28.4%825kcal

Energy

6.06%176kcal

825 kcalvs176 kcal

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

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72.8%70.6g

Fat

0.32%0.31g

70.6 gvs0.31 g

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

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23%7.4g

Saturated Fat

0.075%0.024g

7.4 gvs0.024 g

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

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6.1%0.098g

Omega 3

0%0g

0.098 gvs0 g

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

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273%46.5g

Omega 6

0.39%0.067g

46.5 gvs0.067 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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26.2%34g

Carbohydrate

36%46.6g

34 gvs46.6 g

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

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5.34%3.87g

Sugars

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

3.87 gvsNA 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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41.4%15.7g

Fiber

14%5.4g

15.7 gvs5.4 g

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

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49%27.4g

Protein

2.76%1.55g

27.4 gvs1.55 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Roasted Sunflower Seedsvs Plums, dried (prunes), stewed, with added sugar

0%0μg

Vitamin A

2.2%20μg

RAE, retinol activity equivalents

0 μgvs20 μg

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

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12.5%0.15mg

Vitamin B1

2.6%0.031mg

Thiamine

0.15 mgvs0.031 mg

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

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27%0.35mg

Vitamin B2

10%0.13mg

Riboflavin

0.35 mgvs0.13 mg

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

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62.4%10mg

Vitamin B3

5.98%0.96mg

Niacin, nicotinic acid, niacinamide

10 mgvs0.96 mg

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

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200%9.98mg

Vitamin B5

2.83%0.14mg

Pantothenic acid

9.98 mgvs0.14 mg

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

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87.7%1.14mg

Vitamin B6

22%0.29mg

Pyridoxine

1.14 mgvs0.29 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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84%336μg

Vitamin B9

0%0μg

Folates and Folic Acid

336 μgvs0 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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2.2%2mg

Vitamin C

4.25%3.83mg

Ascorbic acid

2 mgvs3.83 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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247%37mg

Vitamin E

Tocopherols and Tocotrienols

37 mgvsNA mg

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

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3.2%3.83μg

Vitamin K

Phytomenadione or phylloquinone

3.83 μgvsNA μg

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

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Minerals

Roasted Sunflower Seedsvs Plums, dried (prunes), stewed, with added sugar

9.92%99mg

Calcium

2.98%29.8mg

99 mgvs29.8 mg

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

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288%2.6mg

Copper

28.3%0.26mg

2.6 mgvs0.26 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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67.3%5.4mg

Iron

18.4%1.47mg

5.4 mgvs1.47 mg

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

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43.5%183mg

Magnesium

6.4%27mg

183 mgvs27 mg

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

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130%3mg

Manganese

5.67%0.13mg

3 mgvs0.13 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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234%1637mg

Phosphorus

6.7%46.8mg

1637 mgvs46.8 mg

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

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35.4%1205mg

Potassium

13%442mg

1205 mgvs442 mg

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

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204%112μg

Selenium

2.58%1.4μg

112 μgvs1.4 μg

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

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0.28%4.25mg

Sodium

0.19%2.83mg

4.25 mgvs2.83 mg

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

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68%7.5mg

Zinc

2.83%0.31mg

7.5 mgvs0.31 mg

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

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0.046%1.7g

Water

2.5%92g

1.7 gvs92 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 Roasted Sunflower Seeds vs Plums, dried (prunes), stewed, with added sugar:

Dry Roasted Sunflower Seed Kernels no Salt have 4.8 times more Vitamin B1, 2.6 times more Vitamin B2, 10.4 times more Vitamin B3, 70.4 times more Vitamin B5, 4 times more Vitamin B6 and more Vitamin B9 than Plums, dried (prunes), stewed, with added sugar.
While Plums, dried (prunes), stewed, with added sugar contain more Vitamin A and 1.9 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Plums, dried (prunes), stewed, with added sugar have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Roasted Sunflower Seeds vs Plums, dried (prunes), stewed, with added sugar:

Dry Roasted Sunflower Seed Kernels no Salt have 3.3 times more Calcium, 10.2 times more Copper, 3.7 times more Iron, 6.8 times more Magnesium, 22.9 times more Manganese, 35 times more Phosphorus, 2.7 times more Potassium, 79.3 times more Selenium and 24 times more Zinc than Plums, dried (prunes), stewed, with added sugar.
While Plums, dried (prunes), stewed, with added sugar contain 54.2 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 5 ounces:

Dry Roasted Sunflower Seed Kernels no Salt have 4.7 times more Energy, 226.4 times more Fat, 307 times more Saturated Fat, more Omega 3, 697.5 times more Omega 6, 2.9 times more Fiber and 17.7 times more Protein than Plums, dried (prunes), stewed, with added sugar.
While Plums, dried (prunes), stewed, with added sugar contain 1.4 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Plums, dried (prunes), stewed, with added sugar have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Roasted Sunflower SeedsVS Oil Roasted Sunflower SeedsPlums, dried (prunes), stewed, with added sugarVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Canned Prune JuicePlums, dried (prunes), stewed, with added sugarVS Canned Prune Juice

Compare Foods

Comparing Nutrients in 5 ounces Roasted Sunflower SeedsVS Plums, dried (prunes), stewed, with added sugar

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: