Comparing Nutrients in 7 ounces Plums, dried (prunes), stewed, with added sugarVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

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

96%

Oil Roasted Sunflower Seeds

13%

73%

14%

7 oz ▼

Macro Nutrients

Plums, dried (prunes), stewed, with added sugarvs Oil Roasted Sunflower Seeds

8.5%246kcal

Energy

40.5%1175kcal

246 kcalvs1175 kcal

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

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0.45%0.44g

Fat

105%102g

0.44 gvs102 g

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

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0.11%0.034g

Saturated Fat

44%14g

0.034 gvs14 g

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

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0%0g

Omega 3

10%0.16g

0 gvs0.16 g

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

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0.55%0.093g

Omega 6

399%68g

0.093 gvs68 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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50%65.2g

Carbohydrate

35%45.4g

65.2 gvs45.4 g

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

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Sugars

8.5%6.17g

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

NA gvs6.17 g

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

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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]

NA gvs0 g

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

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Glucose

%1.47g

NA gvs1.47 g

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

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Sucrose

%4.7g

NA gvs4.7 g

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

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20%7.54g

Fiber

55.4%21g

7.54 gvs21 g

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

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3.86%2.16g

Protein

71%40g

2.16 gvs40 g

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

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Vitamins

Plums, dried (prunes), stewed, with added sugarvs Oil Roasted Sunflower Seeds

3.1%27.8μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

27.8 μgvs0 μg

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

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3.64%0.044mg

Vitamin B1

53%0.64mg

Thiamine

0.044 mgvs0.64 mg

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

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14%0.18mg

Vitamin B2

42.7%0.56mg

Riboflavin

0.18 mgvs0.56 mg

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

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8.37%1.34mg

Vitamin B3

51.2%8.2mg

Niacin, nicotinic acid, niacinamide

1.34 mgvs8.2 mg

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

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3.97%0.2mg

Vitamin B5

275%13.8mg

Pantothenic acid

0.2 mgvs13.8 mg

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

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31%0.4mg

Vitamin B6

121%1.57mg

Pyridoxine

0.4 mgvs1.57 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

116%464μg

Folates and Folic Acid

0 μgvs464 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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5.95%5.36mg

Vitamin C

2.43%2.2mg

Ascorbic acid

5.36 mgvs2.2 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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Vitamin E

481%72mg

Tocopherols and Tocotrienols

NA mgvs72 mg

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

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Vitamin K

5.13%6.15μg

Phytomenadione or phylloquinone

NA μgvs6.15 μg

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

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Minerals

Plums, dried (prunes), stewed, with added sugarvs Oil Roasted Sunflower Seeds

4.17%41.7mg

Calcium

17.3%173mg

41.7 mgvs173 mg

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

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39.7%0.36mg

Copper

398%3.58mg

0.36 mgvs3.58 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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25.8%2.06mg

Iron

106%8.5mg

2.06 mgvs8.5 mg

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

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8.98%37.7mg

Magnesium

60%252mg

37.7 mgvs252 mg

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

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7.94%0.18mg

Manganese

179%4.13mg

0.18 mgvs4.13 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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9.36%65.5mg

Phosphorus

323%2260mg

65.5 mgvs2260 mg

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

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18.2%619mg

Potassium

28%958mg

619 mgvs958 mg

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

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3.6%2μg

Selenium

282%155μg

2 μgvs155 μg

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

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0.26%3.97mg

Sodium

0.4%5.95mg

3.97 mgvs5.95 mg

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

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3.97%0.44mg

Zinc

94%10.3mg

0.44 mgvs10.3 mg

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

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3.5%129g

Water

0.083%3.06g

129 gvs3.06 g

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

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Lets compare vitamin content per 7 ounces of Plums, dried (prunes), stewed, with added sugar vs Oil Roasted Sunflower Seeds:

Plums, dried (prunes), stewed, with added sugar have more Vitamin A and 2.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 14.5 times more Vitamin B1, 3 times more Vitamin B2, 6.1 times more Vitamin B3, 69.4 times more Vitamin B5, 3.9 times more Vitamin B6 and more Vitamin B9 than Plums, dried (prunes), stewed, with added sugar.
Both Plums, dried (prunes), stewed, with added sugar as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Plums, dried (prunes), stewed, with added sugar vs Oil Roasted Sunflower Seeds:

Plums, dried (prunes), stewed, with added sugar have 42.3 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 4.1 times more Calcium, 10 times more Copper, 4.1 times more Iron, 6.7 times more Magnesium, 22.6 times more Manganese, 34.5 times more Phosphorus, 1.5 times more Potassium, 78.2 times more Selenium and 23.7 times more Zinc than Plums, dried (prunes), stewed, with added sugar.

Comparison of macro-nutrients per 7 ounces:

Plums, dried (prunes), stewed, with added sugar have 1.4 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 4.8 times more Energy, 233.2 times more Fat, 415.8 times more Saturated Fat, more Omega 3, 727.8 times more Omega 6, 2.8 times more Fiber and 18.4 times more Protein than Plums, dried (prunes), stewed, with added sugar.
Both Plums, dried (prunes), stewed, with added sugar as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Plums, dried (prunes), stewed, with added sugarVS Canned Prune JuiceOil Roasted Sunflower SeedsVS Canned Prune JuicePlums, dried (prunes), stewed, with added sugarVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 7 ounces Plums, dried (prunes), stewed, with added sugarVS Oil Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: