Comparing Nutrients in 1 pound Dried Beechnuts VS Sunflower Seed Butter

Macros Ratio

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

Macro Nutrients

	Dried Beechnuts	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	90% 2613kcal	97% 2799kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	66.3% 21.2g	32g per day for Men 19-50 years
Omega 3	482% 7.7g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	491% 83.4g	260% 44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	81.4% 106g	130g per day for Men 19-50 years
Sugars	NA	66% 48g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 47.6g	g per day for Men 19-50 years
Fiber	NA	68% 26g	38g per day for Men 19-50 years
Protein	50.2% 28g	140% 78.4g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.38mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	191% 30.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	192% 2.5mg	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	128% 513μg	269% 1075μg	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	78% 70.3mg	13.6% 12.2mg	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	692% 104mg	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

	Dried Beechnuts	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	338% 3.04mg	805% 7.24mg	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	139% 11mg	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	336% 1411mg	420mg per day for Men 19-50 years
Manganese	264% 6.1mg	409% 9.4mg	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	0% 0mg	432% 3021mg	700mg per day for Men 19-50 years
Potassium	136% 4613mg	77% 2613mg	3400mg per day for Men 19-50 years
Selenium	NA	861% 474μg	55μg per day for Men 19-50 years
Sodium	11.5% 172mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	202% 22mg	11mg per day for Men 19-50 years
Water	0.81% 30g	0.076% 2.8g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Dried Beechnuts has 5.7 times more Vitamin B1, 2.3 times more Vitamin B2, 1.2 times more Vitamin B6 and 5.7 times more Vitamin C than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 7.7 times more Vitamin B3, 1.3 times more Vitamin B5 and 2.1 times more Vitamin B9 than Dried Beechnuts.
• Both Dried Beechnuts as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 in one pound.

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

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

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Beechnuts has 1.2 times more Saturated Fat, 34 times more Omega 3, 1.9 times more Omega 6 and 1.4 times more Carbohydrate than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 2.8 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Sunflower Seed Butter offer comparable quantities of Energy and Fat per one pound.