Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Hickorynuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Hickorynuts	7%	82%	11%

Macro Nutrients

	Roasted Sunflower Seeds	Hickorynuts	Recommended Dietary Allowance
Energy	40% 1155kcal	45% 1304kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	132% 128g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	43.6% 14g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	130% 2.08g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	241% 41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	28% 36.2g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	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	58% 22g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	45% 25.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Hickorynuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	143% 1.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	11.2% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	69.5% 3.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	29.3% 0.38mg	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	118% 470μg	20% 79.4μg	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	3.1% 2.78mg	4.4% 3.97mg	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	345% 51.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Hickorynuts	Recommended Dietary Allowance
Calcium	14% 139mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	163% 1.46mg	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	94% 7.54mg	52.6% 4.2mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	81.7% 343mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	398% 9.15mg	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	327% 2292mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	29.2% 16μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	77.8% 8.55mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.14% 5.26g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Hickorynuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Sunflower Seeds versus 7 oz of Hickorynuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Roasted Sunflower Seeds vs Hickorynuts:

• 7 ounces of Roasted Sunflower Seeds have 1.9 times more Vitamin B2, 7.8 times more Vitamin B3, 4 times more Vitamin B5, 4.2 times more Vitamin B6 and 5.9 times more Vitamin B9 than Hickorynuts.
• While 7 oz of Dried Hickorynuts contain 8.2 times more Vitamin B1 and 1.4 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• 7 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dried Hickorynuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Hickorynuts:

• 7 ounces of Roasted Sunflower Seeds have 2.5 times more Copper, 1.8 times more Iron, 3.4 times more Phosphorus, 1.9 times more Potassium, 9.8 times more Selenium and 1.2 times more Zinc than Hickorynuts.
• While 7 oz of Dried Hickorynuts contain 1.3 times more Magnesium and 2.2 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Hickorynuts contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Sunflower Seeds have 1.6 times more Omega 6, 1.3 times more Carbohydrate, 1.7 times more Fiber and 1.5 times more Protein than Hickorynuts.
• While 7 oz of Dried Hickorynuts contain 1.3 times more Fat, 1.3 times more Saturated Fat and 15.2 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Hickorynuts offer comparable quantities of Energy per seven ounces.