Comparing Nutrients in 100 grams Toasted Sunflower Seeds VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Toasted Sunflower Seeds	Dried Butternuts	Recommended Dietary Allowance
Energy	21.3% 619kcal	21% 612kcal	2900kcal per day for Men 19-50 years
Fat	58.6% 56.8g	58.7% 57g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.95g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	4.94% 0.079g	545% 8.7g	1.6g per day for Men 19-50 years
Omega 6	220% 37.4g	198% 33.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	9.27% 12g	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	30.3% 11.5g	12.4% 4.7g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	44.5% 25g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.33mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.2% 4.2mg	6.53% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.06mg	12.7% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	43% 0.56mg	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	59.5% 238μg	16.5% 66μg	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	1.56% 1.4mg	3.56% 3.2mg	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

	Toasted Sunflower Seeds	Dried Butternuts	Recommended Dietary Allowance
Calcium	5.7% 57mg	5.3% 53mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	50% 0.45mg	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	85% 6.8mg	50.3% 4mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	56.4% 237mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	285% 6.56mg	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	165% 1158mg	63.7% 446mg	700mg per day for Men 19-50 years
Potassium	14.4% 491mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	NA	31.3% 17μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	28.5% 3.13mg	11mg per day for Men 19-50 years
Water	0.027% 1g	0.09% 3.34g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Dried Butternuts per 100 g

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

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

• 100 grams of Toasted Sunflower Seeds have 1.9 times more Vitamin B2, 4 times more Vitamin B3, 11.2 times more Vitamin B5, 1.4 times more Vitamin B6 and 3.6 times more Vitamin B9 than Dried Butternuts.
• While 100 g of Dried Butternuts contain 2.3 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Dried Butternuts provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Toasted Sunflower Seeds have 4.1 times more Copper, 1.7 times more Iron, 2.6 times more Phosphorus and 1.7 times more Zinc than Dried Butternuts.
• While 100 g of Dried Butternuts contain 1.8 times more Magnesium and 3.1 times more Manganese than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Dried Butternuts contain similar levels of Calcium and Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Toasted Sunflower Seeds have 4.6 times more Saturated Fat, 1.7 times more Carbohydrate and 2.4 times more Fiber than Dried Butternuts.
• While 100 g of Dried Butternuts contain 110.4 times more Omega 3 and 1.4 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Dried Butternuts offer comparable quantities of Energy, Fat and Omega 6 per 100 grams.