Comparing Nutrients in 1 pound Dried Beechnuts VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Dried Beechnuts	Sunflower Seeds	Recommended Dietary Allowance
Energy	90% 2613kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	482% 7.7g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	491% 83.4g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	69.8% 91g	130g per day for Men 19-50 years
Sugars	NA	16.4% 12g	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	% 11.3g	g per day for Men 19-50 years
Fiber	NA	103% 39g	38g per day for Men 19-50 years
Protein	50.2% 28g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.38mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	469% 6.1mg	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	257% 1030μg	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	7.06% 6.35mg	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	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	338% 3.04mg	907% 8.16mg	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	298% 24mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	264% 6.1mg	385% 8.85mg	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	428% 2994mg	700mg per day for Men 19-50 years
Potassium	136% 4613mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	NA	437% 240μg	55μg per day for Men 19-50 years
Sodium	11.5% 172mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	0.81% 30g	0.58% 21.5g	3700g per day for Men 19-50 years

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

• Dried Beechnuts have 11.1 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.9 times more Vitamin B1, 9.5 times more Vitamin B3, 2 times more Vitamin B6 and 2 times more Vitamin B9 than Dried Beechnuts.
• Both Dried Beechnuts and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B5 per 1 lb.
• Both Dried Beechnuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Dried Beechnuts vs Sunflower Seeds:

• Dried Beechnuts have 1.6 times more Potassium and 4.2 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 78 times more Calcium, 2.7 times more Copper, 2.1 times more Iron, more Magnesium, 1.5 times more Manganese, more Phosphorus and 13.9 times more Zinc than Dried Beechnuts.

Comparison of macro-nutrients per 1 pound:

• Dried Beechnuts have 1.3 times more Saturated Fat, 28.3 times more Omega 3 and 1.7 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Omega 6 and 3.4 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Dried Sunflower Seed Kernels have similar amounts of Energy and Fat per 1 lb.
• Both Dried Beechnuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.