Comparing Nutrients in 7 ounces Medjool DatesVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Medjool Dates

98%

Oil Roasted Sunflower Seeds

13%

73%

14%

7 oz ▼

Macro Nutrients

Medjool Datesvs Oil Roasted Sunflower Seeds

19%550kcal

Energy

40.5%1175kcal

550 kcalvs1175 kcal

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

Find Fruits rich in Energy

0.31%0.3g

Fat

105%102g

0.3 gvs102 g

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

Find Fruits rich in Fat

Saturated Fat

44%14g

NA gvs14 g

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

Find Fruits rich in Saturated Fat

Omega 3

10%0.16g

NA gvs0.16 g

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

Find Fruits rich in Omega 3

Omega 6

399%68g

NA gvs68 g

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

Find Fruits rich in Omega 6

Cholesterol

0%0mg

NA mgvs0 mg

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

Find Fruits rich in Cholesterol

114%149g

Carbohydrate

35%45.4g

149 gvs45.4 g

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

Find Fruits rich in Carbohydrate

182%132g

Sugars

8.5%6.17g

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

132 gvs6.17 g

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

Find Fruits rich in Sugars

87.6%63.5g

Fructose

0%0g

≤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]

63.5 gvs0 g

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

Find Fruits rich in Fructose

%67g

Glucose

%1.47g

67 gvs1.47 g

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

Find Fruits rich in Glucose

%1.05g

Sucrose

%4.7g

1.05 gvs4.7 g

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

Find Fruits rich in Sucrose

35%13.3g

Fiber

55.4%21g

13.3 gvs21 g

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

Find Fruits rich in Fiber

6.4%3.6g

Protein

71%40g

3.6 gvs40 g

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

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Medjool Datesvs Oil Roasted Sunflower Seeds

1.54%14μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

14 μgvs0 μg

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

Find Fruits rich in Vitamin A Buy Preformed Vegan Vitamin A

8.27%0.099mg

Vitamin B1

53%0.64mg

Thiamine

0.099 mgvs0.64 mg

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

Find Fruits rich in Vitamin B1 Buy Vegan Vitamin B1

9.16%0.12mg

Vitamin B2

42.7%0.56mg

Riboflavin

0.12 mgvs0.56 mg

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

Find Fruits rich in Vitamin B2 Buy Vegan Vitamin B2

20%3.2mg

Vitamin B3

51.2%8.2mg

Niacin, nicotinic acid, niacinamide

3.2 mgvs8.2 mg

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

Find Fruits rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

32%1.6mg

Vitamin B5

275%13.8mg

Pantothenic acid

1.6 mgvs13.8 mg

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

Find Fruits rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

38%0.49mg

Vitamin B6

121%1.57mg

Pyridoxine

0.49 mgvs1.57 mg

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

Find Fruits rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Fruits rich in Vitamin B7

7.44%29.8μg

Vitamin B9

116%464μg

Folates and Folic Acid

29.8 μgvs464 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B9

Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

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

Find Fruits rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

2.43%2.2mg

Ascorbic acid

0 mgvs2.2 mg

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

Find Fruits 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 Fruits rich in Vitamin D Buy Vegan Vitamin D

Vitamin E

481%72mg

Tocopherols and Tocotrienols

NA mgvs72 mg

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

Find Fruits rich in Vitamin E

4.47%5.36μg

Vitamin K

5.13%6.15μg

Phytomenadione or phylloquinone

5.36 μgvs6.15 μg

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

Find Fruits rich in Vitamin K

Minerals

Medjool Datesvs Oil Roasted Sunflower Seeds

12.7%127mg

Calcium

17.3%173mg

127 mgvs173 mg

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

Find Fruits rich in Calcium

80%0.72mg

Copper

398%3.58mg

0.72 mgvs3.58 mg

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

Find Fruits 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 Fruits rich in Fluoride

22.3%1.8mg

Iron

106%8.5mg

1.8 mgvs8.5 mg

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

Find Fruits rich in Iron

25.5%107mg

Magnesium

60%252mg

107 mgvs252 mg

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

Find Fruits rich in Magnesium

25.5%0.59mg

Manganese

179%4.13mg

0.59 mgvs4.13 mg

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

Find Fruits 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 Fruits rich in Molybdenum

17.6%123mg

Phosphorus

323%2260mg

123 mgvs2260 mg

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

Find Fruits rich in Phosphorus

40.6%1381mg

Potassium

28%958mg

1381 mgvs958 mg

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

Find Fruits rich in Potassium

Selenium

282%155μg

NA μgvs155 μg

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

Find Fruits rich in Selenium

0.13%2mg

Sodium

0.4%5.95mg

2 mgvs5.95 mg

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

Find Fruits rich in Sodium

7.94%0.87mg

Zinc

94%10.3mg

0.87 mgvs10.3 mg

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

Find Fruits rich in Zinc

1.14%42.3g

Water

0.083%3.06g

42.3 gvs3.06 g

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

Find Fruits rich in Water

Lets compare vitamin content per 7 ounces of Medjool Dates vs Oil Roasted Sunflower Seeds:

Oil Roasted Sunflower Seed Kernels contain 6.4 times more Vitamin B1, 4.7 times more Vitamin B2, 2.6 times more Vitamin B3, 8.6 times more Vitamin B5, 3.2 times more Vitamin B6, 15.6 times more Vitamin B9 and more Vitamin C than Medjool Dates.
Both Medjool Dates and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin K per 7 oz.
Both Medjool Dates as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Medjool Dates vs Oil Roasted Sunflower Seeds:

Medjool Dates have 1.4 times more Potassium than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Calcium, 5 times more Copper, 4.8 times more Iron, 2.4 times more Magnesium, 7 times more Manganese, 18.4 times more Phosphorus and 11.8 times more Zinc than Medjool Dates.

Comparison of macro-nutrients per 7 ounces:

Medjool Dates have 3.3 times more Carbohydrate, 21.4 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 2.1 times more Energy, 342 times more Fat, 1.6 times more Fiber and 11.1 times more Protein than Medjool Dates.
Both Medjool Dates as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Medjool DatesVS DurianOil Roasted Sunflower SeedsVS DurianMedjool DatesVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 7 ounces Medjool DatesVS Oil Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: