Comparing Nutrients in 1 kilogram Sunflower Seed Butter VS Dried Beechnuts

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Sunflower Seed Butter	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.63mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	422% 67.5mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	234% 11.7mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	423% 5.5mg	526% 6.84mg	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	593% 2370μg	283% 1130μg	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	30% 27mg	172% 155mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1526% 229mg	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

	Sunflower Seed Butter	Dried Beechnuts	Recommended Dietary Allowance
Calcium	64% 640mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	1774% 16mg	744% 6.7mg	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	515% 41.2mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	740% 3110mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	901% 20.7mg	583% 13.4mg	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	951% 6660mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	169% 5760mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	1898% 1044μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	445% 49mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	0.17% 6.2g	1.8% 66g	3700g per day for Men 19-50 years

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

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

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

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

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

• 1 kilogram of Sunflower Seed Butter has 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.
• While 1 kg of Dried Beechnuts contains 1.8 times more Potassium and 12.7 times more Sodium than Sunflower Seed Butter no Salt.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

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