Comparing Nutrients in 1 pound Hickorynuts VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Hickorynuts	7%	82%	11%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Hickorynuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	103% 2980kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	301% 292g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	100% 32g	32g per day for Men 19-50 years
Omega 3	297% 4.75g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	550% 94g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.7% 82.8g	80% 104g	130g per day for Men 19-50 years
Sugars	NA	19.5% 14g	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	% 3.36g	g per day for Men 19-50 years
Sucrose	NA	% 10.8g	g per day for Men 19-50 years
Fiber	76.4% 29g	127% 48g	38g per day for Men 19-50 years
Protein	103% 57.7g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Hickorynuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	328% 3.93mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.7% 0.59mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	159% 7.94mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	276% 3.6mg	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	45.4% 181μg	265% 1061μg	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	10% 9.07mg	5.54% 5mg	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	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hickorynuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	27.7% 277mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	372% 3.35mg	909% 8.2mg	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	120% 9.6mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	187% 785mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	909% 21mg	410% 9.43mg	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	218% 1524mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	58% 1978mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	67% 36.7μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	178% 19.5mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Hickorynuts VS Oil Roasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Hickorynuts versus 1 lb of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Hickorynuts vs Oil Roasted Sunflower Seeds:

• 1 pound of Hickorynuts has 2.7 times more Vitamin B1 and 1.8 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 2.1 times more Vitamin B2, 4.6 times more Vitamin B3, 4 times more Vitamin B5, 4.1 times more Vitamin B6 and 5.9 times more Vitamin B9 than Dried Hickorynuts.
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Dried Hickorynuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Hickorynuts vs Oil Roasted Sunflower Seeds:

• 1 pound of Hickorynuts has 1.4 times more Magnesium and 2.2 times more Manganese than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 1.4 times more Calcium, 2.4 times more Copper, 2 times more Iron, 3.4 times more Phosphorus and 9.7 times more Selenium than Dried Hickorynuts.
• Both Hickorynuts and Oil Roasted Sunflower Seeds contain similar levels of Potassium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Hickorynuts has 1.3 times more Fat and 12.9 times more Omega 3 than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 1.7 times more Omega 6, 1.3 times more Carbohydrate, 1.7 times more Fiber and 1.6 times more Protein than Dried Hickorynuts.
• Both Hickorynuts and Oil Roasted Sunflower Seeds offer comparable quantities of Energy and Saturated Fat per one pound.