Comparing Nutrients in 1 pound Toasted Sunflower Seeds VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Toasted Sunflower Seeds	Dried Butternuts	Recommended Dietary Allowance
Energy	97% 2808kcal	96% 2776kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	18.5% 5.92g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	2472% 39.5g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	900% 153g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	42% 54.7g	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	56% 21.3g	38g per day for Men 19-50 years
Protein	139% 78g	202% 113g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	145% 1.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	57.4% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	195% 2.54mg	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	75% 299μg	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	16% 14.5mg	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	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	Dried Butternuts	Recommended Dietary Allowance
Calcium	26% 259mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	227% 2.04mg	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	386% 31mg	228% 18.2mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	256% 1075mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	1294% 29.8mg	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	750% 5253mg	289% 2023mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	NA	142% 78μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	219% 24mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Dried Butternuts per 1 lb

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

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

• 1 pound of Toasted Sunflower Seeds has 1.9 times more Vitamin B2, 4 times more Vitamin B3, 11.2 times more Vitamin B5, 1.4 times more Vitamin B6 and 3.6 times more Vitamin B9 than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 2.3 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Dried Butternuts provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Toasted Sunflower Seeds vs Dried Butternuts:

• 1 pound of Toasted Sunflower Seeds has 4.1 times more Copper, 1.7 times more Iron, 2.6 times more Phosphorus and 1.7 times more Zinc than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 1.8 times more Magnesium and 3.1 times more Manganese than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Dried Butternuts contain similar levels of Calcium and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sunflower Seeds has 4.6 times more Saturated Fat, 1.7 times more Carbohydrate and 2.4 times more Fiber than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 110.4 times more Omega 3 and 1.4 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Dried Butternuts offer comparable quantities of Energy, Fat and Omega 6 per one pound.