Comparing Nutrients in 100 grams Dried Beechnuts VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Dried Beechnuts	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	20% 576kcal	21.3% 617kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	57% 55.2g	97g per day for Men 19-50 years
Saturated Fat	18% 5.7g	14.6% 4.68g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	108% 18.4g	57.3% 9.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.8% 33.5g	18% 23.3g	130g per day for Men 19-50 years
Sugars	NA	14.5% 10.5g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 10.5g	g per day for Men 19-50 years
Fiber	NA	15% 5.7g	38g per day for Men 19-50 years
Protein	11% 6.2g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.3% 0.3mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.93mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.6% 0.68mg	42.3% 0.55mg	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	28.3% 113μg	59.3% 237μg	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	17.2% 15.5mg	3% 2.7mg	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	153% 23mg	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 Butter	Recommended Dietary Allowance
Calcium	0.1% 1mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	177% 1.6mg	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	30.8% 2.46mg	51.5% 4.12mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	74% 311mg	420mg per day for Men 19-50 years
Manganese	58.3% 1.34mg	90% 2.07mg	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	95% 666mg	700mg per day for Men 19-50 years
Potassium	30% 1017mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	NA	190% 104μg	55μg per day for Men 19-50 years
Sodium	2.53% 38mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	3.27% 0.36mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	0.18% 6.6g	0.017% 0.62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Dried Beechnuts vs Sunflower Seed Butter:

• Dried Beechnuts have 5.7 times more Vitamin B1, 2.3 times more Vitamin B2, 1.2 times more Vitamin B6 and 5.7 times more Vitamin C than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 7.7 times more Vitamin B3, 1.3 times more Vitamin B5 and 2.1 times more Vitamin B9 than Dried Beechnuts.
• Both Dried Beechnuts as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Dried Beechnuts vs Sunflower Seed Butter:

• Dried Beechnuts have 1.8 times more Potassium and 12.7 times more Sodium than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 64 times more Calcium, 2.4 times more Copper, 1.7 times more Iron, more Magnesium, 1.5 times more Manganese, more Phosphorus and 13.6 times more Zinc than Dried Beechnuts.

Comparison of macro-nutrients per 100 grams:

• Dried Beechnuts have 1.2 times more Saturated Fat, 34 times more Omega 3, 1.9 times more Omega 6 and 1.4 times more Carbohydrate than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 2.8 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Sunflower Seed Butter no Salt have similar amounts of Energy and Fat per 100 g.
• Both Dried Beechnuts as well as Sunflower Seed Butter no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.