Comparing Nutrients in 5 ounces Dried Beechnuts VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Dried Beechnuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	28% 816kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	151% 2.4g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	153% 26g	312% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.5% 47.5g	22.5% 29g	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	NA	43% 16.3g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.2% 1.3mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.6% 0.97mg	87.8% 1.14mg	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	40% 160μg	84.3% 337μg	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	24.4% 22mg	2.2% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Dried Beechnuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.14% 1.4mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	289% 2.6mg	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	43.6% 3.5mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	130% 3mg	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	0% 0mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	42.4% 1442mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	0.25% 9.36g	0.038% 1.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Dried Beechnuts vs Toasted Sunflower Seeds:

• Dried Beechnuts have 1.3 times more Vitamin B2 and 11.1 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 4.8 times more Vitamin B3, 7.6 times more Vitamin B5 and 2.1 times more Vitamin B9 than Dried Beechnuts.
• Both Dried Beechnuts and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 and Vitamin B6 per 5 oz.
• Both Dried Beechnuts as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Dried Beechnuts vs Toasted Sunflower Seeds:

• Dried Beechnuts have 2.1 times more Potassium and 12.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 57 times more Calcium, 2.7 times more Copper, 2.8 times more Iron, more Magnesium, 1.6 times more Manganese, more Phosphorus and 14.7 times more Zinc than Dried Beechnuts.

Comparison of macro-nutrients per 5 ounces:

• Dried Beechnuts have 21.5 times more Omega 3 and 1.6 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2 times more Omega 6 and 2.8 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fat and Saturated Fat per 5 oz.
• Both Dried Beechnuts as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.