Comparing Nutrients in 14 ounces Dried Shallots VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Shallots	13%	1%	86%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Dried Shallots	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	47.6% 1381kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	246% 320g	70% 91g	130g per day for Men 19-50 years
Sugars	209% 151g	17% 12.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 9.4g	g per day for Men 19-50 years
Fiber	164% 62.3g	111% 42g	38g per day for Men 19-50 years
Protein	87% 49g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Dried Shallots	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	99% 1.2mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.6mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	511% 6.65mg	242% 3.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	115% 460μg	232% 929μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	172% 155mg	4.85% 4.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.76% 0.71mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Shallots	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	72.6% 726mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	187% 1.7mg	796% 7.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	298% 24mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	98% 413mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	245% 5.62mg	359% 8.26mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	168% 1175mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	193% 6549mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	41% 22.6μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	69.6% 7.66mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dried Shallots vs Oil Roasted Sunflower Seeds:

• Freeze-dried Shallots have 2.1 times more Vitamin B6, 35.5 times more Vitamin C and 1.3 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.8 times more Vitamin B2, 4.1 times more Vitamin B3, 4.9 times more Vitamin B5, 2 times more Vitamin B9 and 201.8 times more Vitamin E than Freeze-dried Shallots.
• Both Freeze-dried Shallots and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 per 14 oz.
• Both Freeze-dried Shallots as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Dried Shallots vs Oil Roasted Sunflower Seeds:

• Freeze-dried Shallots have 2.1 times more Calcium, 1.4 times more Iron, 3.4 times more Potassium and 19.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.2 times more Copper, 1.5 times more Manganese, 3.8 times more Phosphorus, 13.7 times more Selenium and 2.7 times more Zinc than Freeze-dried Shallots.
• Both Freeze-dried Shallots and Oil Roasted Sunflower Seed Kernels have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Freeze-dried Shallots have 3.5 times more Carbohydrate, 12.3 times more Sugars and 1.5 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Energy, 102.6 times more Fat, 84.1 times more Saturated Fat, 8.1 times more Omega 3, 184.9 times more Omega 6 and 1.6 times more Protein than Freeze-dried Shallots.
• Both Freeze-dried Shallots as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.