Comparing Nutrients in 1 kilogram Dried Beechnuts VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Dried Beechnuts	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	199% 5760kcal	112% 3260kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	1063% 17g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	51% 8.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	276% 358g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	137% 52g	38g per day for Men 19-50 years
Protein	111% 62g	858% 481g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	253% 3.04mg	2656% 32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	205% 2.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	457% 73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	1320% 66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	579% 7.53mg	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	555% 2220μg	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	14.4% 13mg	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	NA	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 Flour	Recommended Dietary Allowance
Calcium	1% 10mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	1903% 17mg	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	828% 66.2mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	824% 3460mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	859% 19.8mg	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	984% 6890mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	NA	1058% 582μg	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	450% 49.5mg	11mg per day for Men 19-50 years
Water	1.8% 66g	2% 74.7g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Dried Beechnuts has 1.4 times more Vitamin B2 and 11.9 times more Vitamin C than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 10.5 times more Vitamin B1, 8.3 times more Vitamin B3, 7.1 times more Vitamin B5 and 2 times more Vitamin B9 than Dried Beechnuts.
• Both Dried Beechnuts and Sunflower Seed Flour provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Sunflower Seed Flour have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

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

• 1 kilogram of Dried Beechnuts has 15.2 times more Potassium and 12.7 times more Sodium than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 114 times more Calcium, 2.6 times more Copper, 2.7 times more Iron, more Magnesium, 1.5 times more Manganese, more Phosphorus and 13.8 times more Zinc than Dried Beechnuts.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus
• 1 kilogram of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Beechnuts has 1.8 times more Energy, 31.1 times more Fat, 41.4 times more Saturated Fat, 850 times more Omega 3 and 21.2 times more Omega 6 than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 7.8 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Sunflower Seed Flour offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Sunflower Seed Flour provide inadequate amounts of Omega 3