Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Toasted Sunflower Seeds	Dried Butternuts	Recommended Dietary Allowance
Energy	213% 6190kcal	211% 6120kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	587% 570g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	41% 13g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	5449% 87g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	1984% 337g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	93% 121g	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	303% 115g	124% 47g	38g per day for Men 19-50 years
Protein	307% 172g	445% 249g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	319% 3.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	114% 1.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	65.3% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	127% 6.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	431% 5.6mg	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	595% 2380μg	165% 660μg	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	35.6% 32mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	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

	Toasted Sunflower Seeds	Dried Butternuts	Recommended Dietary Allowance
Calcium	57% 570mg	53% 530mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	500% 4.5mg	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	851% 68mg	503% 40mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	564% 2370mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	2852% 65.6mg	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	1654% 11580mg	637% 4460mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	124% 4210mg	3400mg per day for Men 19-50 years
Selenium	NA	313% 172μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	285% 31.3mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.9% 33.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Dried Butternuts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Toasted Sunflower Seeds vs Dried Butternuts:

• 1 kilogram of Toasted Sunflower Seeds has 1.9 times more Vitamin B2, 4 times more Vitamin B3, 11.2 times more Vitamin B5, 1.4 times more Vitamin B6 and 3.6 times more Vitamin B9 than Dried Butternuts.
• While 1 kg of Dried Butternuts contains 2.3 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Dried Butternuts provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Toasted Sunflower Seeds vs Dried Butternuts:

• 1 kilogram of Toasted Sunflower Seeds has 4.1 times more Copper, 1.7 times more Iron, 2.6 times more Phosphorus and 1.7 times more Zinc than Dried Butternuts.
• While 1 kg of Dried Butternuts contains 1.8 times more Magnesium and 3.1 times more Manganese than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Dried Butternuts contain similar levels of Calcium and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 4.6 times more Saturated Fat, 1.7 times more Carbohydrate and 2.4 times more Fiber than Dried Butternuts.
• While 1 kg of Dried Butternuts contains 110.4 times more Omega 3 and 1.4 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Dried Butternuts offer comparable quantities of Energy, Fat and Omega 6 per one kilogram.