Comparing Nutrients in 1 kilogram Dried Shallots VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Shallots	13%	1%	86%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Dried Shallots	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	120% 3480kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	2.63% 0.84g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	11% 1.85g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	621% 807g	158% 206g	130g per day for Men 19-50 years
Sugars	526% 382g	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	413% 157g	303% 115g	38g per day for Men 19-50 years
Protein	220% 123g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Dried Shallots	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	250% 3mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.5% 10mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	282% 14mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1288% 16.8mg	619% 8.05mg	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	290% 1160μg	595% 2380μg	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	433% 390mg	15.6% 14mg	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	12% 1.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.5% 39μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Shallots	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	183% 1830mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	472% 4.25mg	2038% 18.3mg	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	750% 60mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	248% 1040mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	616% 14mg	919% 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	423% 2960mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	485% 16500mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	104% 57μg	NA	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	175% 19.3mg	482% 53mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.27% 10g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Dried Shallots has 2.1 times more Vitamin B6 and 27.9 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 2.9 times more Vitamin B2, 4.2 times more Vitamin B3, 5 times more Vitamin B5 and 2.1 times more Vitamin B9 than Freeze-dried Shallots.
• Both Dried Shallots and Toasted Sunflower Seeds provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Freeze-dried Shallots as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Dried Shallots has 3.2 times more Calcium, 3.4 times more Potassium and 19.7 times more Sodium than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 4.3 times more Copper, 1.5 times more Manganese, 3.9 times more Phosphorus and 2.7 times more Zinc than Freeze-dried Shallots.
• Both Dried Shallots and Toasted Sunflower Seeds contain similar levels of Iron and Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Shallots has 3.9 times more Carbohydrate and 1.4 times more Fiber than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.8 times more Energy, 113.6 times more Fat, 70.9 times more Saturated Fat, 7.9 times more Omega 3, 202.1 times more Omega 6 and 1.4 times more Protein than Freeze-dried Shallots.
• 1 kilogram of Dried Shallots provide inadequate amounts of Omega 3 and Omega 6