Comparing Nutrients in 1 kilogram Dried Beechnuts VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Dried Beechnuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	199% 5760kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	1063% 17g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	176% 229g	130g per day for Men 19-50 years
Sugars	NA	43% 31g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	NA	279% 106g	38g per day for Men 19-50 years
Protein	111% 62g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	253% 3.04mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	609% 7.9mg	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	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1% 10mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	2004% 18mg	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	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	904% 21mg	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	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	NA	1422% 782μg	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	474% 52mg	11mg per day for Men 19-50 years
Water	1.8% 66g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Dried Beechnuts vs Oil Roasted Sunflower Seeds:

• Dried Beechnuts have 1.3 times more Vitamin B2 and 14.1 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.7 times more Vitamin B3, 7.5 times more Vitamin B5 and 2.1 times more Vitamin B9 than Dried Beechnuts.
• Both Dried Beechnuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B6 per 1 kg.
• Both Dried Beechnuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Oil Roasted Sunflower Seeds:

• Dried Beechnuts have 2.1 times more Potassium and 12.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 87 times more Calcium, 2.7 times more Copper, 1.7 times more Iron, more Magnesium, 1.6 times more Manganese, more Phosphorus and 14.5 times more Zinc than Dried Beechnuts.

Comparison of macro-nutrients per 1 kilogram:

• Dried Beechnuts have 21 times more Omega 3 and 1.5 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Omega 6 and 3.2 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Fat and Saturated Fat per 1 kg.
• Both Dried Beechnuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.