Comparing Nutrients in 5 ounces Roasted Sunflower SeedsVS Prunes, canned, heavy syrup pack, solids and liquids

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds

12%

72%

16%

Prunes, canned, heavy syrup pack, solids and liquids

95%

5 oz ▼

Macro Nutrients

Roasted Sunflower Seedsvs Prunes, canned, heavy syrup pack, solids and liquids

28.4%825kcal

Energy

5.13%149kcal

825 kcalvs149 kcal

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

Find Nuts and Seeds rich in Energy

72.8%70.6g

Fat

0.29%0.28g

70.6 gvs0.28 g

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

Find Nuts and Seeds rich in Fat

23%7.4g

Saturated Fat

0.071%0.023g

7.4 gvs0.023 g

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

Find Nuts and Seeds rich in Saturated Fat

6.1%0.098g

Omega 3

0.098 gvsNA g

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

Find Nuts and Seeds rich in Omega 3

273%46.5g

Omega 6

0.36%0.061g

46.5 gvs0.061 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol

26.2%34g

Carbohydrate

30.3%39.4g

34 gvs39.4 g

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

Find Nuts and Seeds rich in Carbohydrate

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 .

Find Nuts and Seeds rich in Sugars

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 .

Find Nuts and Seeds rich in Fructose

Glucose

NA gvsNA g

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

Find Nuts and Seeds rich in Glucose

Sucrose

NA gvsNA g

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

Find Nuts and Seeds rich in Sucrose

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 .

Find Nuts and Seeds rich in Fiber

49%27.4g

Protein

2.2%1.23g

27.4 gvs1.23 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 Prunes, canned, heavy syrup pack, solids and liquids

0%0μg

Vitamin A

6.3%56.7μg

RAE, retinol activity equivalents

0 μgvs56.7 μg

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

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

12.5%0.15mg

Vitamin B1

4%0.048mg

Thiamine

0.15 mgvs0.048 mg

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

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1

27%0.35mg

Vitamin B2

13.3%0.17mg

Riboflavin

0.35 mgvs0.17 mg

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

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2

62.4%10mg

Vitamin B3

7.67%1.23mg

Niacin, nicotinic acid, niacinamide

10 mgvs1.23 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

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 .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

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 .

Find Nuts and Seeds rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7

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 .

Find Nuts and Seeds rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

2.2%2mg

Vitamin C

4.4%3.97mg

Ascorbic acid

2 mgvs3.97 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

247%37mg

Vitamin E

Tocopherols and Tocotrienols

37 mgvsNA mg

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

Find Nuts and Seeds rich in Vitamin E

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 .

Find Nuts and Seeds rich in Vitamin K

Minerals

Roasted Sunflower Seedsvs Prunes, canned, heavy syrup pack, solids and liquids

9.92%99mg

Calcium

2.4%24mg

99 mgvs24 mg

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

Find Nuts and Seeds rich in Calcium

288%2.6mg

Copper

18.6%0.17mg

2.6 mgvs0.17 mg

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

Find Nuts and Seeds rich in Copper

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 .

Find Nuts and Seeds rich in Fluoride

67.3%5.4mg

Iron

7.26%0.58mg

5.4 mgvs0.58 mg

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

Find Nuts and Seeds rich in Iron

43.5%183mg

Magnesium

5.06%21.3mg

183 mgvs21.3 mg

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

Find Nuts and Seeds rich in Magnesium

130%3mg

Manganese

6.04%0.14mg

3 mgvs0.14 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese

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 .

Find Nuts and Seeds rich in Molybdenum

234%1637mg

Phosphorus

5.26%37mg

1637 mgvs37 mg

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

Find Nuts and Seeds rich in Phosphorus

35.4%1205mg

Potassium

9.42%320mg

1205 mgvs320 mg

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

Find Nuts and Seeds rich in Potassium

204%112μg

Selenium

112 μgvsNA μg

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

Find Nuts and Seeds rich in Selenium

0.28%4.25mg

Sodium

0.28%4.25mg

4.25 mgvs4.25 mg

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

Find Nuts and Seeds rich in Sodium

68%7.5mg

Zinc

2.45%0.27mg

7.5 mgvs0.27 mg

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

Find Nuts and Seeds rich in Zinc

0.046%1.7g

Water

2.7%100g

1.7 gvs100 g

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

Find Nuts and Seeds rich in Water

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

Dry Roasted Sunflower Seed Kernels no Salt have 3.1 times more Vitamin B1, 2 times more Vitamin B2, 8.1 times more Vitamin B3, 70.4 times more Vitamin B5, 4 times more Vitamin B6 and more Vitamin B9 than Prunes, canned, heavy syrup pack, solids and liquids.
While Prunes, canned, heavy syrup pack, solids and liquids contain more Vitamin A and 2 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Prunes, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

Dry Roasted Sunflower Seed Kernels no Salt have 4.1 times more Calcium, 15.5 times more Copper, 9.3 times more Iron, 8.6 times more Magnesium, 21.5 times more Manganese, 44.4 times more Phosphorus, 3.8 times more Potassium and 27.8 times more Zinc than Prunes, canned, heavy syrup pack, solids and liquids.
While Prunes, canned, heavy syrup pack, solids and liquids contain 58.9 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 5.5 times more Energy, 249 times more Fat, 326.2 times more Saturated Fat, 762.4 times more Omega 6, 2.9 times more Fiber and 22.2 times more Protein than Prunes, canned, heavy syrup pack, solids and liquids.
Both Dry Roasted Sunflower Seed Kernels no Salt and Prunes, canned, heavy syrup pack, solids and liquids have similar amounts of Carbohydrate per 5 oz.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Prunes, canned, heavy syrup pack, solids and liquids have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Roasted Sunflower SeedsVS Oil Roasted Sunflower SeedsPrunes, canned, heavy syrup pack, solids and liquidsVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS PrunesPrunes, canned, heavy syrup pack, solids and liquidsVS Prunes

Compare Foods

Comparing Nutrients in 5 ounces Roasted Sunflower SeedsVS Prunes, canned, heavy syrup pack, solids and liquids

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: