Comparing Nutrients in 100 grams Hickorynuts VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Hickorynuts	7%	82%	11%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Hickorynuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	22.7% 657kcal	21.3% 619kcal	2900kcal per day for Men 19-50 years
Fat	66.4% 64.4g	58.6% 56.8g	97g per day for Men 19-50 years
Saturated Fat	22% 7.04g	18.6% 5.95g	32g per day for Men 19-50 years
Omega 3	65.4% 1.05g	4.94% 0.079g	1.6g per day for Men 19-50 years
Omega 6	121% 20.6g	220% 37.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.3g	16% 20.6g	130g per day for Men 19-50 years
Sugars	NA	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	17% 6.4g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	22.7% 12.7g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Hickorynuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.78% 7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.3% 0.87mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	26.2% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	141% 7.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.8% 0.19mg	62% 0.81mg	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	10% 40μg	59.5% 238μg	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	2.22% 2mg	1.56% 1.4mg	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	NA	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

	Hickorynuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.1% 61mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	82% 0.74mg	204% 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	26.5% 2.12mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	41% 173mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	200% 4.6mg	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	48% 336mg	165% 1158mg	700mg per day for Men 19-50 years
Potassium	13% 436mg	14.4% 491mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.1μg	NA	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.072% 2.65g	0.027% 1g	3700g per day for Men 19-50 years

Nutrient Comparison: Hickorynuts VS Toasted Sunflower Seeds per 100 g

Compare the macro and micronutrient content in 100 g of Hickorynuts versus 100 g of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Hickorynuts vs Toasted Sunflower Seeds:

• 100 grams of Hickorynuts have 2.7 times more Vitamin B1 and 1.4 times more Vitamin C than Toasted Sunflower Seeds.
• While 100 g of Toasted Sunflower Seed Kernels no Salt contain 2.2 times more Vitamin B2, 4.6 times more Vitamin B3, 4 times more Vitamin B5, 4.2 times more Vitamin B6 and 6 times more Vitamin B9 than Dried Hickorynuts.
• 100 grams of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Dried Hickorynuts as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Hickorynuts vs Toasted Sunflower Seeds:

• 100 grams of Hickorynuts have 1.3 times more Magnesium and 2.2 times more Manganese than Toasted Sunflower Seeds.
• While 100 g of Toasted Sunflower Seed Kernels no Salt contain 2.5 times more Copper, 3.2 times more Iron and 3.4 times more Phosphorus than Dried Hickorynuts.
• Both Hickorynuts and Toasted Sunflower Seeds contain similar levels of Calcium, Potassium and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Hickorynuts have 13.3 times more Omega 3 than Toasted Sunflower Seeds.
• While 100 g of Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Omega 6, 1.8 times more Fiber and 1.4 times more Protein than Dried Hickorynuts.
• Both Hickorynuts and Toasted Sunflower Seeds offer comparable quantities of Energy, Fat, Saturated Fat and Carbohydrate per 100 grams.