Comparing Nutrients in 5 ounces Sunflower Seeds VS Dried Beechnuts

Macros Ratio

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

Macro Nutrients

	Sunflower Seeds	Dried Beechnuts	Recommended Dietary Allowance
Energy	28.5% 828kcal	28% 816kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	153% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	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	% 3.54g	NA	g per day for Men 19-50 years
Fiber	32% 12g	NA	38g per day for Men 19-50 years
Protein	52.6% 29.5g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	74.6% 0.97mg	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	80.4% 322μg	40% 160μg	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	2.2% 2mg	24.4% 22mg	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	332% 50mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Dried Beechnuts	Recommended Dietary Allowance
Calcium	11% 111mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	106% 0.95mg	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	93% 7.44mg	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	82.6% 1.9mg	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	134% 936mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	NA	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.25% 9.36g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 4.9 times more Vitamin B1, 9.5 times more Vitamin B3, 1.2 times more Vitamin B5, 2 times more Vitamin B6 and 2 times more Vitamin B9 than Dried Beechnuts.
• While Dried Beechnuts contain 11.1 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Beechnuts have similar amounts of Vitamin B2 per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

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

• Dried Sunflower Seed Kernels have 78 times more Calcium, 2.7 times more Copper, 2.1 times more Iron, more Magnesium, 1.5 times more Manganese, more Phosphorus and 13.9 times more Zinc than Dried Beechnuts.
• While Dried Beechnuts contain 1.6 times more Potassium and 4.2 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 1.3 times more Omega 6 and 3.4 times more Protein than Dried Beechnuts.
• While Dried Beechnuts contain 1.3 times more Saturated Fat, 28.3 times more Omega 3 and 1.7 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Beechnuts have similar amounts of Energy and Fat per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Dried Beechnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.