Comparing Nutrients in 1 pound Dried Shallots VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Shallots	13%	1%	86%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Dried Shallots	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	54.4% 1579kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	4.94% 0.84g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	282% 366g	72% 93g	130g per day for Men 19-50 years
Sugars	239% 173g	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	187% 71.2g	137% 52g	38g per day for Men 19-50 years
Protein	100% 55.8g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Dried Shallots	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	113% 1.36mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.3% 4.54mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	128% 6.4mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	584% 7.6mg	281% 3.65mg	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	132% 526μg	270% 1080μg	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	197% 177mg	7.06% 6.35mg	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	5.44% 0.82mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.7% 17.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Shallots	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	83% 830mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	214% 1.93mg	924% 8.3mg	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	340% 27.2mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	112% 472mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	279% 6.43mg	417% 9.6mg	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	192% 1343mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	220% 7484mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	47% 26μg	NA	55μg per day for Men 19-50 years
Sodium	18% 268mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	79.6% 8.75mg	219% 24mg	11mg per day for Men 19-50 years
Water	0.25% 9.07g	0.12% 4.54g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Dried Shallots has 2.1 times more Vitamin B6 and 27.9 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 2.9 times more Vitamin B2, 4.2 times more Vitamin B3, 5 times more Vitamin B5 and 2.1 times more Vitamin B9 than Freeze-dried Shallots.
• Both Dried Shallots and Toasted Sunflower Seeds provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Freeze-dried Shallots as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Dried Shallots has 3.2 times more Calcium, 3.4 times more Potassium and 19.7 times more Sodium than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 4.3 times more Copper, 1.5 times more Manganese, 3.9 times more Phosphorus and 2.7 times more Zinc than Freeze-dried Shallots.
• Both Dried Shallots and Toasted Sunflower Seeds contain similar levels of Iron and Magnesium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Shallots has 3.9 times more Carbohydrate and 1.4 times more Fiber than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.8 times more Energy, 113.6 times more Fat, 70.9 times more Saturated Fat, 7.9 times more Omega 3, 202.1 times more Omega 6 and 1.4 times more Protein than Freeze-dried Shallots.
• 1 pound of Dried Shallots provide inadequate amounts of Omega 3 and Omega 6