Comparing Nutrients in 1 pound Dried Beechnuts VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Dried Beechnuts	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	90% 2613kcal	51% 1479kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	482% 7.7g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	491% 83.4g	23% 3.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	125% 163g	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	NA	62% 23.6g	38g per day for Men 19-50 years
Protein	50.2% 28g	389% 218g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.38mg	1205% 14.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	599% 30mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	263% 3.4mg	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	252% 1007μg	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	6.55% 5.9mg	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	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

	Dried Beechnuts	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	51.7% 517mg	1000mg per day for Men 19-50 years
Copper	338% 3.04mg	863% 7.77mg	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	375% 30mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	374% 1569mg	420mg per day for Men 19-50 years
Manganese	264% 6.1mg	389% 8.96mg	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	446% 3125mg	700mg per day for Men 19-50 years
Potassium	136% 4613mg	8.94% 304mg	3400mg per day for Men 19-50 years
Selenium	NA	480% 264μg	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	204% 22.5mg	11mg per day for Men 19-50 years
Water	0.81% 30g	0.92% 34g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Dried Beechnuts has 1.4 times more Vitamin B2 and 11.9 times more Vitamin C than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 10.5 times more Vitamin B1, 8.3 times more Vitamin B3, 7.1 times more Vitamin B5 and 2 times more Vitamin B9 than Dried Beechnuts.
• Both Dried Beechnuts and Sunflower Seed Flour provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Sunflower Seed Flour have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

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

• 1 pound of Dried Beechnuts has 15.2 times more Potassium and 12.7 times more Sodium than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 114 times more Calcium, 2.6 times more Copper, 2.7 times more Iron, more Magnesium, 1.5 times more Manganese, more Phosphorus and 13.8 times more Zinc than Dried Beechnuts.
• 1 pound of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus
• 1 pound of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Beechnuts has 1.8 times more Energy, 31.1 times more Fat, 41.4 times more Saturated Fat, 850 times more Omega 3 and 21.2 times more Omega 6 than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 7.8 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Sunflower Seed Flour offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Sunflower Seed Flour provide inadequate amounts of Omega 3