Comparing Nutrients in 100 grams Sunflower Seed Flour VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Sunflower Seed Flour	Dried Beechnuts	Recommended Dietary Allowance
Energy	11.2% 326kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	1.66% 1.6g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	18% 5.7g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	108% 18.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.6% 36g	25.8% 33.5g	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	13.7% 5.2g	NA	38g per day for Men 19-50 years
Protein	86% 48g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	266% 3.2mg	25.3% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.7% 7.3mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.6mg	18.5% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58% 0.75mg	52.6% 0.68mg	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	55.5% 222μg	28.3% 113μg	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	1.44% 1.3mg	17.2% 15.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	Sunflower Seed Flour	Dried Beechnuts	Recommended Dietary Allowance
Calcium	11.4% 114mg	0.1% 1mg	1000mg per day for Men 19-50 years
Copper	190% 1.7mg	74.4% 0.67mg	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	82.8% 6.62mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	82.4% 346mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	86% 1.98mg	58.3% 1.34mg	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	98% 689mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	1.97% 67mg	30% 1017mg	3400mg per day for Men 19-50 years
Selenium	106% 58.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	2.53% 38mg	1500mg per day for Men 19-50 years
Zinc	45% 4.95mg	3.27% 0.36mg	11mg per day for Men 19-50 years
Water	0.2% 7.47g	0.18% 6.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Dried Beechnuts per 100 g

Compare the macro and micronutrient content in 100 g of Sunflower Seed Flour versus 100 g of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Sunflower Seed Flour have 10.5 times more Vitamin B1, 8.3 times more Vitamin B3, 7.1 times more Vitamin B5 and 2 times more Vitamin B9 than Dried Beechnuts.
• While 100 g of Dried Beechnuts contain 1.4 times more Vitamin B2 and 11.9 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Dried Beechnuts provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Sunflower Seed Flour have insufficient amounts of Vitamin C
• Both Partially Defatted Sunflower Seed Flour as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

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

• 100 grams of Sunflower Seed Flour have 114 times more Calcium, 2.6 times more Copper, 2.7 times more Iron, more Magnesium, 1.5 times more Manganese, more Phosphorus and 13.8 times more Zinc than Dried Beechnuts.
• While 100 g of Dried Beechnuts contain 15.2 times more Potassium and 12.7 times more Sodium than Partially Defatted Sunflower Seed Flour.
• 100 grams of Sunflower Seed Flour lack sufficient amounts of Potassium
• 100 grams of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 100 grams:

• 100 grams of Sunflower Seed Flour have 7.8 times more Protein than Dried Beechnuts.
• While 100 g of Dried Beechnuts contain 1.8 times more Energy, 31.1 times more Fat, 41.4 times more Saturated Fat, 850 times more Omega 3 and 21.2 times more Omega 6 than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Dried Beechnuts offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Sunflower Seed Flour provide inadequate amounts of Omega 3