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

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Dried Butternuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	21% 612kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	58.7% 57g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	545% 8.7g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	198% 33.7g	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	9.27% 12g	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	12.4% 4.7g	28% 10.6g	38g per day for Men 19-50 years
Protein	44.5% 25g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.67% 6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.53% 1.05mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.63mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	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	16.5% 66μg	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	3.56% 3.2mg	1.22% 1.1mg	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	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 Butternuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.3% 53mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	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	50.3% 4mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	56.4% 237mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	285% 6.56mg	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	63.7% 446mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	31.3% 17μg	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.13mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.09% 3.34g	0.042% 1.54g	3700g per day for Men 19-50 years

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

• Dried Butternuts have 2.9 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Vitamin B2, 4 times more Vitamin B3, 11 times more Vitamin B5, 1.4 times more Vitamin B6 and 3.5 times more Vitamin B9 than Dried Butternuts.
• Both Dried Butternuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 per 100 g.
• Both Dried Butternuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Dried Butternuts have 1.9 times more Magnesium and 3.2 times more Manganese than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Calcium, 4 times more Copper, 2.6 times more Phosphorus, 4.5 times more Selenium and 1.7 times more Zinc than Dried Butternuts.
• Both Dried Butternuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Butternuts have 107.6 times more Omega 3 and 1.2 times more Protein than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 5.4 times more Saturated Fat, 1.9 times more Carbohydrate and 2.3 times more Fiber than Dried Butternuts.
• Both Dried Butternuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Fat and Omega 6 per 100 g.
• Both Dried Butternuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.