Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Acorns	6%	53%	41%

Macro Nutrients

	Roasted Sunflower Seeds	Acorns	Recommended Dietary Allowance
Energy	91% 2640kcal	60.5% 1755kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	112% 108g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	44% 14g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	NA	1.6g per day for Men 19-50 years
Omega 6	875% 149g	123% 21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	142% 185g	130g per day for Men 19-50 years
Sugars	17% 12.4g	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	132% 50.3g	NA	38g per day for Men 19-50 years
Protein	157% 87.7g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Acorns	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	41% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	51.8% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	65% 3.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	184% 2.4mg	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	269% 1075μg	99% 395μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	789% 118mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Acorns	Recommended Dietary Allowance
Calcium	31.8% 318mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	313% 2.8mg	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	215% 17.2mg	44.8% 3.6mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	67% 281mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	264% 6.06mg	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	748% 5239mg	51% 358mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	72% 2445mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	3.42% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Acorns per 1 lb

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

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

• 1 pound of Roasted Sunflower Seeds has 2.1 times more Vitamin B2, 3.9 times more Vitamin B3, 9.8 times more Vitamin B5, 1.5 times more Vitamin B6 and 2.7 times more Vitamin B9 than Acorns.
• Both Roasted Sunflower Seeds and Acorns provide similar amounts of Vitamin B1 per one pound.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Roasted Sunflower Seeds vs Acorns:

• 1 pound of Roasted Sunflower Seeds has 1.7 times more Calcium, 2.9 times more Copper, 4.8 times more Iron, 2.1 times more Magnesium, 1.6 times more Manganese, 14.6 times more Phosphorus, 1.6 times more Potassium and 10.4 times more Zinc than Acorns.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Sunflower Seeds has 1.5 times more Energy, 2.1 times more Fat, 1.7 times more Saturated Fat, 7.1 times more Omega 6 and 3.1 times more Protein than Acorns.
• While 1 lb of Raw Acorns contains 1.7 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.