Comparing Nutrients in 100 grams Dried Beechnuts VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Dried Beechnuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	20% 576kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	18% 5.7g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	108% 18.4g	201% 34.2g	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	17.6% 23g	130g per day for Men 19-50 years
Sugars	NA	4.3% 3.1g	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	% 0.74g	g per day for Men 19-50 years
Sucrose	NA	% 2.37g	g per day for Men 19-50 years
Fiber	NA	28% 10.6g	38g per day for Men 19-50 years
Protein	11% 6.2g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Oil 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	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.93mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.6% 0.68mg	61% 0.79mg	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	58.5% 234μg	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	1.22% 1.1mg	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	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.1% 1mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	200% 1.8mg	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	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	58.3% 1.34mg	90% 2.08mg	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	163% 1139mg	700mg per day for Men 19-50 years
Potassium	30% 1017mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	NA	142% 78.2μg	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	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.18% 6.6g	0.042% 1.54g	3700g per day for Men 19-50 years

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

• Dried Beechnuts have 1.3 times more Vitamin B2 and 14.1 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.7 times more Vitamin B3, 7.5 times more Vitamin B5 and 2.1 times more Vitamin B9 than Dried Beechnuts.
• Both Dried Beechnuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B6 per 100 g.
• Both Dried Beechnuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 100 g.

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

• Dried Beechnuts have 2.1 times more Potassium and 12.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 87 times more Calcium, 2.7 times more Copper, 1.7 times more Iron, more Magnesium, 1.6 times more Manganese, more Phosphorus and 14.5 times more Zinc than Dried Beechnuts.

Comparison of macro-nutrients per 100 grams:

• Dried Beechnuts have 21 times more Omega 3 and 1.5 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Omega 6 and 3.2 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Fat and Saturated Fat per 100 g.
• Both Dried Beechnuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.