Comparing Nutrients in 1 pound Toasted Sunflower Seeds VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Acorns	6%	53%	41%

Macro Nutrients

	Toasted Sunflower Seeds	Acorns	Recommended Dietary Allowance
Energy	97% 2808kcal	60.5% 1755kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	112% 108g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	44% 14g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	NA	1.6g per day for Men 19-50 years
Omega 6	998% 170g	123% 21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	142% 185g	130g per day for Men 19-50 years
Sugars	NA	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	137% 52g	NA	38g per day for Men 19-50 years
Protein	139% 78g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	123% 1.47mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	41% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	51.8% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 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	270% 1080μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Acorns	Recommended Dietary Allowance
Calcium	26% 259mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	924% 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	386% 31mg	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	417% 9.6mg	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	750% 5253mg	51% 358mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	72% 2445mg	3400mg per day for Men 19-50 years
Selenium	NA	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	219% 24mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	3.42% 127g	3700g per day for Men 19-50 years

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

• Toasted Sunflower Seed Kernels no Salt have 2.9 times more Vitamin B1, 2.4 times more Vitamin B2, 2.3 times more Vitamin B3, 9.9 times more Vitamin B5, 1.5 times more Vitamin B6, 2.7 times more Vitamin B9 and more Vitamin C than Raw Acorns.
• Both Toasted Sunflower Seed Kernels no Salt as well as Raw Acorns have insufficient amounts of Vitamin A and Vitamin B12 in 1 lb.

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

• Toasted Sunflower Seed Kernels no Salt have 1.4 times more Calcium, 3 times more Copper, 8.6 times more Iron, 2.1 times more Magnesium, 1.6 times more Manganese, 14.7 times more Phosphorus and 10.4 times more Zinc than Raw Acorns.
• Both Toasted Sunflower Seed Kernels no Salt and Raw Acorns have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Toasted Sunflower Seed Kernels no Salt have 1.6 times more Energy, 2.4 times more Fat, 1.9 times more Saturated Fat, 8.1 times more Omega 6 and 2.8 times more Protein than Raw Acorns.
• While Raw Acorns contain 2 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Raw Acorns have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.