Comparing Nutrients in 7 ounces Dried Shallots VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Shallots	13%	1%	86%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Dried Shallots	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	24% 691kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	37% 12g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.16% 0.37g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	31.4% 41g	130g per day for Men 19-50 years
Sugars	104% 75.7g	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	NA	NA	g per day for Men 19-50 years
Fiber	82% 31g	60% 23g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Dried Shallots	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.6% 0.6mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	256% 3.32mg	123% 1.6mg	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	57.5% 230μg	118% 472μg	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	86% 77.4mg	3.1% 2.78mg	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	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.45% 7.74μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Shallots	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	36.3% 363mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	94% 0.84mg	404% 3.64mg	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	149% 12mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	182% 4.2mg	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	84% 587mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	96% 3274mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	NA	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	35% 3.83mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Shallots VS Toasted Sunflower Seeds per 7 oz

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

Lets compare vitamin content per 7 ounces of Dried Shallots vs Toasted Sunflower Seeds:

• 7 ounces of Dried Shallots have 2.1 times more Vitamin B6 and 27.9 times more Vitamin C than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 2.9 times more Vitamin B2, 4.2 times more Vitamin B3, 5 times more Vitamin B5 and 2.1 times more Vitamin B9 than Freeze-dried Shallots.
• Both Dried Shallots and Toasted Sunflower Seeds provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Freeze-dried Shallots as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dried Shallots vs Toasted Sunflower Seeds:

• 7 ounces of Dried Shallots have 3.2 times more Calcium, 3.4 times more Potassium and 19.7 times more Sodium than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 4.3 times more Copper, 1.5 times more Manganese, 3.9 times more Phosphorus and 2.7 times more Zinc than Freeze-dried Shallots.
• Both Dried Shallots and Toasted Sunflower Seeds contain similar levels of Iron and Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Shallots have 3.9 times more Carbohydrate and 1.4 times more Fiber than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Energy, 113.6 times more Fat, 70.9 times more Saturated Fat, 7.9 times more Omega 3, 202.1 times more Omega 6 and 1.4 times more Protein than Freeze-dried Shallots.
• 7 ounces of Dried Shallots provide inadequate amounts of Omega 3 and Omega 6