Comparing Nutrients in 1 pound Sunflower Seeds VS Roasted Macadamia Nuts

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Roasted Macadamia Nuts	4%	89%	7%

Macro Nutrients

	Sunflower Seeds	Roasted Macadamia Nuts	Recommended Dietary Allowance
Energy	91% 2649kcal	112% 3257kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	356% 345g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	169% 54g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	55.6% 0.89g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	34.8% 5.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	46.7% 60.7g	130g per day for Men 19-50 years
Sugars	16.4% 12g	26% 18.8g	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	0.44% 0.32g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 18g	g per day for Men 19-50 years
Fiber	103% 39g	95% 36.3g	38g per day for Men 19-50 years
Protein	168% 94g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Roasted Macadamia Nuts	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	268% 3.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	30.4% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	64.5% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	54.7% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	125% 1.63mg	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	257% 1030μg	11.3% 45.4μg	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	7.06% 6.35mg	3.53% 3.18mg	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	1064% 160mg	17.2% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Roasted Macadamia Nuts	Recommended Dietary Allowance
Calcium	35.4% 354mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	287% 2.6mg	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	298% 24mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	127% 535mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	599% 13.8mg	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	428% 2994mg	128% 898mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	48.4% 1647mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	53% 5.85mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.2% 7.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Roasted Macadamia Nuts:

• Dried Sunflower Seed Kernels have 2.1 times more Vitamin B1, 4.1 times more Vitamin B2, 3.7 times more Vitamin B3, 1.9 times more Vitamin B5, 3.7 times more Vitamin B6, 22.7 times more Vitamin B9, 2 times more Vitamin C and 61.7 times more Vitamin E than Dry Roasted Macadamia Nuts.
• Both Dried Sunflower Seed Kernels as well as Dry Roasted Macadamia Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Roasted Macadamia Nuts:

• Dried Sunflower Seed Kernels have 3.2 times more Copper, 2 times more Iron, 2.8 times more Magnesium, 3.3 times more Phosphorus, 1.8 times more Potassium, 4.5 times more Selenium and 3.9 times more Zinc than Dry Roasted Macadamia Nuts.
• While Dry Roasted Macadamia Nuts contain 1.6 times more Manganese than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dry Roasted Macadamia Nuts have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 17.7 times more Omega 6, 1.5 times more Carbohydrate and 2.7 times more Protein than Dry Roasted Macadamia Nuts.
• While Dry Roasted Macadamia Nuts contain 1.5 times more Fat, 2.7 times more Saturated Fat, 3.3 times more Omega 3 and 1.6 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dry Roasted Macadamia Nuts have similar amounts of Energy and Fiber per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Dry Roasted Macadamia Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.