Comparing Nutrients in 7 ounces Dried Beechnuts VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Dried Beechnuts	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	39.4% 1143kcal	22.3% 647kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	35.5% 11.3g	0.86% 0.27g	32g per day for Men 19-50 years
Omega 3	211% 3.37g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	215% 36.5g	10% 1.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.5g	54.7% 71g	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	27% 10.3g	38g per day for Men 19-50 years
Protein	22% 12.3g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.3% 0.6mg	527% 6.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.6% 0.74mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.84mg	262% 13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	115% 1.5mg	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	56% 224μg	110% 441μg	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	34% 30.8mg	2.87% 2.58mg	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	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	0.2% 2mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	378% 3.4mg	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	61% 4.9mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	163% 687mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	170% 3.9mg	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	0% 0mg	195% 1367mg	700mg per day for Men 19-50 years
Potassium	59.4% 2018mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	NA	210% 115μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	89.3% 9.82mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Sunflower Seed Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Beechnuts versus 7 oz of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dried Beechnuts vs Sunflower Seed Flour:

• 7 ounces of Dried Beechnuts have 1.4 times more Vitamin B2 and 11.9 times more Vitamin C than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 10.5 times more Vitamin B1, 8.3 times more Vitamin B3, 7.1 times more Vitamin B5 and 2 times more Vitamin B9 than Dried Beechnuts.
• Both Dried Beechnuts and Sunflower Seed Flour provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Dried Beechnuts vs Sunflower Seed Flour:

• 7 ounces of Dried Beechnuts have 15.2 times more Potassium and 12.7 times more Sodium than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 114 times more Calcium, 2.6 times more Copper, 2.7 times more Iron, more Magnesium, 1.5 times more Manganese, more Phosphorus and 13.8 times more Zinc than Dried Beechnuts.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus
• 7 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Beechnuts have 1.8 times more Energy, 31.1 times more Fat, 41.4 times more Saturated Fat, 850 times more Omega 3 and 21.2 times more Omega 6 than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 7.8 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Sunflower Seed Flour offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3