Comparing Nutrients in 1 pound Toasted Sunflower Seeds VS Dried Ginkgo Nuts

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Dried Ginkgo Nuts	12%	5%	83%

Macro Nutrients

	Toasted Sunflower Seeds	Dried Ginkgo Nuts	Recommended Dietary Allowance
Energy	97% 2808kcal	54.4% 1579kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	9.35% 9.07g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	5.4% 1.73g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	7.1% 0.11g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	18.4% 3.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	253% 329g	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	84% 47g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Dried Ginkgo Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	27.7% 249μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	163% 1.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	61.4% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	333% 53.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	122% 6.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	224% 2.9mg	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	120% 481μg	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	148% 133mg	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 Ginkgo Nuts	Recommended Dietary Allowance
Calcium	26% 259mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	270% 2.43mg	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	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	57.2% 240mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	43.4% 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	750% 5253mg	174% 1220mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	133% 4527mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	219% 24mg	27.6% 3.04mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	1.52% 56.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Dried Ginkgo Nuts per 1 lb

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

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

• 1 pound of Toasted Sunflower Seeds has 1.6 times more Vitamin B2, 5.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.2 times more Vitamin B9 than Dried Ginkgo Nuts.
• While 1 lb of Dried Ginkgo Nuts contains more Vitamin A, 1.3 times more Vitamin B1, 2.8 times more Vitamin B3 and 20.9 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Dried Ginkgo Nuts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Toasted Sunflower Seeds has 2.9 times more Calcium, 3.4 times more Copper, 4.3 times more Iron, 2.4 times more Magnesium, 9.6 times more Manganese, 4.3 times more Phosphorus and 7.9 times more Zinc than Dried Ginkgo Nuts.
• While 1 lb of Dried Ginkgo Nuts contains 2 times more Potassium than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sunflower Seeds has 1.8 times more Energy, 28.4 times more Fat, 15.6 times more Saturated Fat, 3.2 times more Omega 3, 54.2 times more Omega 6 and 1.7 times more Protein than Dried Ginkgo Nuts.
• While 1 lb of Dried Ginkgo Nuts contains 3.5 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• 1 pound of Dried Ginkgo Nuts provide inadequate amounts of Omega 3