Comparing Nutrients in 1 kilogram Dried Beechnuts VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Dried Beechnuts	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	199% 5760kcal	213% 6170kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	146% 46.8g	32g per day for Men 19-50 years
Omega 3	1063% 17g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	573% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	179% 233g	130g per day for Men 19-50 years
Sugars	NA	145% 105g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 105g	g per day for Men 19-50 years
Fiber	NA	150% 57g	38g per day for Men 19-50 years
Protein	111% 62g	309% 173g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	253% 3.04mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	125% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	422% 67.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	234% 11.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	423% 5.5mg	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	283% 1130μg	593% 2370μg	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	30% 27mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1526% 229mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	1% 10mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	1774% 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	308% 24.6mg	515% 41.2mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	740% 3110mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	901% 20.7mg	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	0% 0mg	951% 6660mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	169% 5760mg	3400mg per day for Men 19-50 years
Selenium	NA	1898% 1044μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	445% 49mg	11mg per day for Men 19-50 years
Water	1.8% 66g	0.17% 6.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Sunflower Seed Butter per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Beechnuts versus 1 kg of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Beechnuts vs Sunflower Seed Butter:

• 1 kilogram of Dried Beechnuts has 5.7 times more Vitamin B1, 2.3 times more Vitamin B2, 1.2 times more Vitamin B6 and 5.7 times more Vitamin C than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 7.7 times more Vitamin B3, 1.3 times more Vitamin B5 and 2.1 times more Vitamin B9 than Dried Beechnuts.
• Both Dried Beechnuts as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Sunflower Seed Butter:

• 1 kilogram of Dried Beechnuts has 1.8 times more Potassium and 12.7 times more Sodium than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 64 times more Calcium, 2.4 times more Copper, 1.7 times more Iron, more Magnesium, 1.5 times more Manganese, more Phosphorus and 13.6 times more Zinc than Dried Beechnuts.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Beechnuts has 1.2 times more Saturated Fat, 34 times more Omega 3, 1.9 times more Omega 6 and 1.4 times more Carbohydrate than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 2.8 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Sunflower Seed Butter offer comparable quantities of Energy and Fat per one kilogram.