Comparing Nutrients in 1 pound Sunflower Seeds VS Dried Shallots

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Dried Shallots	13%	1%	86%

Macro Nutrients

	Sunflower Seeds	Dried Shallots	Recommended Dietary Allowance
Energy	91% 2649kcal	54.4% 1579kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	4.94% 0.84g	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	282% 366g	130g per day for Men 19-50 years
Sugars	16.4% 12g	239% 173g	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	% 11.3g	NA	g per day for Men 19-50 years
Fiber	103% 39g	187% 71.2g	38g per day for Men 19-50 years
Protein	168% 94g	100% 55.8g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Dried Shallots	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	113% 1.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	28.3% 4.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	128% 6.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	584% 7.6mg	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	257% 1030μg	132% 526μg	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	197% 177mg	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	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	14.7% 17.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Dried Shallots	Recommended Dietary Allowance
Calcium	35.4% 354mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	214% 1.93mg	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	340% 27.2mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	112% 472mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	279% 6.43mg	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	428% 2994mg	192% 1343mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	220% 7484mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	47% 26μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	79.6% 8.75mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.25% 9.07g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 4.9 times more Vitamin B1, 3.6 times more Vitamin B2, 8.3 times more Vitamin B3, 2 times more Vitamin B9 and 195.4 times more Vitamin E than Freeze-dried Shallots.
• While Freeze-dried Shallots contain 27.9 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Freeze-dried Shallots have similar amounts of Vitamin B5 and Vitamin B6 per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Freeze-dried Shallots have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Dried Sunflower Seed Kernels have 4.2 times more Copper, 3.1 times more Magnesium, 1.4 times more Manganese, 2.2 times more Phosphorus, 9.3 times more Selenium and 2.6 times more Zinc than Freeze-dried Shallots.
• While Freeze-dried Shallots contain 2.3 times more Calcium, 2.6 times more Potassium and 6.6 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Freeze-dried Shallots have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 1.7 times more Energy, 102.9 times more Fat, 53 times more Saturated Fat, 6 times more Omega 3, 124.6 times more Omega 6 and 1.7 times more Protein than Freeze-dried Shallots.
• While Freeze-dried Shallots contain 4 times more Carbohydrate, 14.6 times more Sugars and 1.8 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Freeze-dried Shallots have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.