Comparing Nutrients in 1 kilogram Dry Roasted Sunflower Seed Kernels From Shell with Salt VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Sunflower Seed Kernels From Shell with Salt	13%	76%	11%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Dried Beechnuts	Recommended Dietary Allowance
Energy	188% 5460kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	179% 57g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 153g	258% 335g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 27g	NA	g per day for Men 19-50 years
Fiber	237% 90g	NA	38g per day for Men 19-50 years
Protein	345% 193g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	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	15.6% 14mg	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	1740% 261mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Dried Beechnuts	Recommended Dietary Allowance
Calcium	70% 700mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	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	475% 38mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	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	1650% 11550mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	NA	55μg per day for Men 19-50 years
Sodium	4005% 60080mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	0.32% 12g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Sunflower Seed Kernels From Shell with Salt VS Dried Beechnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Dry Roasted Sunflower Seed Kernels From Shell with Salt 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 Dry Roasted Sunflower Seed Kernels From Shell with Salt vs Dried Beechnuts:

• 1 kilogram of Dry Roasted Sunflower Seed Kernels From Shell with Salt has 8 times more Vitamin B3, 7.6 times more Vitamin B5 and 2.1 times more Vitamin B9 than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 2.9 times more Vitamin B1, 1.5 times more Vitamin B2 and 11.1 times more Vitamin C than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt and Dried Beechnuts provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Dry Roasted Sunflower Seed Kernels From Shell with Salt have insufficient amounts of Vitamin C
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dry Roasted Sunflower Seed Kernels From Shell with Salt vs Dried Beechnuts:

• 1 kilogram of Dry Roasted Sunflower Seed Kernels From Shell with Salt has 70 times more Calcium, 2.7 times more Copper, 1.5 times more Iron, more Magnesium, 1.6 times more Manganese, more Phosphorus, 158.1 times more Sodium and 14.7 times more Zinc than Dried Beechnuts.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt and Dried Beechnuts contain similar levels of Potassium per one kilogram.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dry Roasted Sunflower Seed Kernels From Shell with Salt has 1.8 times more Omega 6 and 3.1 times more Protein than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 24.6 times more Omega 3 and 2.2 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt and Dried Beechnuts offer comparable quantities of Energy, Fat and Saturated Fat per one kilogram.