Comparing Nutrients in 100 grams Dried Beechnuts VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Dried Beechnuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	20% 576kcal	20% 582kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	51.3% 49.8g	97g per day for Men 19-50 years
Saturated Fat	18% 5.7g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	108% 18.4g	193% 32.8g	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	18.5% 24g	130g per day for Men 19-50 years
Sugars	NA	3.77% 2.73g	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	29.2% 11g	38g per day for Men 19-50 years
Protein	11% 6.2g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.3% 0.3mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.93mg	141% 7.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.6% 0.68mg	62% 0.8mg	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	1.56% 1.4mg	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	174% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.1% 1mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	203% 1.83mg	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	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	58.3% 1.34mg	92% 2.1mg	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	165% 1155mg	700mg per day for Men 19-50 years
Potassium	30% 1017mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	NA	144% 79.3μg	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	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.18% 6.6g	0.032% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Dried Beechnuts vs Roasted Sunflower Seeds:

• Dried Beechnuts have 2.9 times more Vitamin B1, 1.5 times more Vitamin B2 and 11.1 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 8 times more Vitamin B3, 7.6 times more Vitamin B5 and 2.1 times more Vitamin B9 than Dried Beechnuts.
• Both Dried Beechnuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B6 per 100 g.
• Both Dried Beechnuts as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Dried Beechnuts vs Roasted Sunflower Seeds:

• Dried Beechnuts have 12.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 70 times more Calcium, 2.7 times more Copper, 1.5 times more Iron, more Magnesium, 1.6 times more Manganese, more Phosphorus and 14.7 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Beechnuts have 24.6 times more Omega 3 and 1.4 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Omega 6 and 3.1 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fat and Saturated Fat per 100 g.
• Both Dried Beechnuts as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.