Comparing Nutrients in 1 pound Dry Roasted Sunflower Seed Kernels From Shell with Salt VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Sunflower Seed Kernels From Shell with Salt	13%	76%	11%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Dried Beechnuts	Recommended Dietary Allowance
Energy	85.4% 2477kcal	90% 2613kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	81% 26g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	482% 7.7g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	491% 83.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.4% 69.4g	117% 152g	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	0% 0g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 12.2g	NA	g per day for Men 19-50 years
Fiber	107% 41g	NA	38g per day for Men 19-50 years
Protein	157% 87.7g	50.2% 28g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	239% 3.1mg	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	269% 1075μg	128% 513μg	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	78% 70.3mg	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

	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Dried Beechnuts	Recommended Dietary Allowance
Calcium	31.8% 318mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	338% 3.04mg	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	139% 11mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	264% 6.1mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	136% 4613mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	NA	55μg per day for Men 19-50 years
Sodium	1817% 27252mg	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Sunflower Seed Kernels From Shell with Salt VS Dried Beechnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Dry Roasted Sunflower Seed Kernels From Shell with Salt versus 1 lb of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Dry Roasted Sunflower Seed Kernels From Shell with Salt vs Dried Beechnuts:

• 1 pound of Dry Roasted Sunflower Seed Kernels From Shell with Salt has 8 times more Vitamin B3, 7.6 times more Vitamin B5 and 2.1 times more Vitamin B9 than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 2.9 times more Vitamin B1, 1.5 times more Vitamin B2 and 11.1 times more Vitamin C than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt and Dried Beechnuts provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Dry Roasted Sunflower Seed Kernels From Shell with Salt have insufficient amounts of Vitamin C
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Dry Roasted Sunflower Seed Kernels From Shell with Salt vs Dried Beechnuts:

• 1 pound of Dry Roasted Sunflower Seed Kernels From Shell with Salt has 70 times more Calcium, 2.7 times more Copper, 1.5 times more Iron, more Magnesium, 1.6 times more Manganese, more Phosphorus, 158.1 times more Sodium and 14.7 times more Zinc than Dried Beechnuts.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt and Dried Beechnuts contain similar levels of Potassium per one pound.
• 1 pound of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dry Roasted Sunflower Seed Kernels From Shell with Salt has 1.8 times more Omega 6 and 3.1 times more Protein than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 24.6 times more Omega 3 and 2.2 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt and Dried Beechnuts offer comparable quantities of Energy, Fat and Saturated Fat per one pound.