Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS Macadamia Nuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Macadamia Nuts	4%	89%	7%

Macro Nutrients

	Roasted Sunflower Seeds	Macadamia Nuts	Recommended Dietary Allowance
Energy	28.4% 825kcal	35% 1018kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	111% 107g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	53.4% 17g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	18.2% 0.29g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	11% 1.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.2% 34g	15% 19.6g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	8.93% 6.48g	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	0.14% 0.099g	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	% 0.099g	g per day for Men 19-50 years
Sucrose	NA	% 6.28g	g per day for Men 19-50 years
Fiber	41.4% 15.7g	32% 12g	38g per day for Men 19-50 years
Protein	49% 27.4g	20% 11.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Macadamia Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	21.5% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	30% 0.39mg	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	84% 336μg	3.9% 15.6μg	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	1.9% 1.7mg	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	247% 37mg	5.1% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Macadamia Nuts	Recommended Dietary Allowance
Calcium	9.92% 99mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	119% 1.07mg	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	67.3% 5.4mg	65.4% 5.23mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	255% 5.86mg	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	234% 1637mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	15.3% 522mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	9.28% 5.1μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	16.8% 1.84mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.052% 1.93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted Sunflower Seeds vs Macadamia Nuts:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Vitamin B2, 2.8 times more Vitamin B3, 9.3 times more Vitamin B5, 2.9 times more Vitamin B6, 21.5 times more Vitamin B9 and 48.3 times more Vitamin E than Raw Macadamia Nuts.
• While Raw Macadamia Nuts contain 11.3 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Macadamia Nuts have similar amounts of Vitamin C per 5 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Macadamia Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Roasted Sunflower Seeds vs Macadamia Nuts:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.4 times more Copper, 6.1 times more Phosphorus, 2.3 times more Potassium, 22 times more Selenium and 4.1 times more Zinc than Raw Macadamia Nuts.
• While Raw Macadamia Nuts contain 2 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Macadamia Nuts have similar amounts of Calcium, Iron and Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 25.3 times more Omega 6, 1.7 times more Carbohydrate, 1.3 times more Fiber and 2.4 times more Protein than Raw Macadamia Nuts.
• While Raw Macadamia Nuts contain 1.5 times more Fat, 2.3 times more Saturated Fat, 3 times more Omega 3 and 1.7 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Macadamia Nuts have similar amounts of Energy per 5 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Macadamia Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.