Comparing Nutrients in 5 ounces Toasted Sunflower Seeds VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Acorns	6%	53%	41%

Macro Nutrients

	Toasted Sunflower Seeds	Acorns	Recommended Dietary Allowance
Energy	30.3% 877kcal	19% 549kcal	2900kcal per day for Men 19-50 years
Fat	83% 80.5g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.44g	13.7% 4.4g	32g per day for Men 19-50 years
Omega 3	7% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	312% 53g	38.3% 6.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.5% 29g	44.4% 57.8g	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	43% 16.3g	NA	38g per day for Men 19-50 years
Protein	43.6% 24.4g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Acorns	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	16% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.8% 1.14mg	57.6% 0.75mg	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	84.3% 337μg	31% 123μg	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	0% 0mg	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	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	Acorns	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	289% 2.6mg	98% 0.88mg	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	121% 9.65mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	82.4% 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	234% 1641mg	16% 112mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	22.5% 764mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	68.3% 7.5mg	6.57% 0.72mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	1.07% 39.5g	3700g per day for Men 19-50 years

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

• Toasted Sunflower Seed Kernels no Salt have 2.9 times more Vitamin B1, 2.4 times more Vitamin B2, 2.3 times more Vitamin B3, 9.9 times more Vitamin B5, 1.5 times more Vitamin B6, 2.7 times more Vitamin B9 and more Vitamin C than Raw Acorns.
• Both Toasted Sunflower Seed Kernels no Salt as well as Raw Acorns have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Toasted Sunflower Seeds vs Acorns:

• Toasted Sunflower Seed Kernels no Salt have 1.4 times more Calcium, 3 times more Copper, 8.6 times more Iron, 2.1 times more Magnesium, 1.6 times more Manganese, 14.7 times more Phosphorus and 10.4 times more Zinc than Raw Acorns.
• Both Toasted Sunflower Seed Kernels no Salt and Raw Acorns have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Toasted Sunflower Seed Kernels no Salt have 1.6 times more Energy, 2.4 times more Fat, 1.9 times more Saturated Fat, 8.1 times more Omega 6 and 2.8 times more Protein than Raw Acorns.
• While Raw Acorns contain 2 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Raw Acorns have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.