Comparing Nutrients in 100 grams Toasted Sunflower Seeds VS Roasted Macadamia Nuts

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Roasted Macadamia Nuts	4%	89%	7%

Macro Nutrients

	Toasted Sunflower Seeds	Roasted Macadamia Nuts	Recommended Dietary Allowance
Energy	21.3% 619kcal	24.8% 718kcal	2900kcal per day for Men 19-50 years
Fat	58.6% 56.8g	78.4% 76g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.95g	37.3% 12g	32g per day for Men 19-50 years
Omega 3	4.94% 0.079g	12.3% 0.2g	1.6g per day for Men 19-50 years
Omega 6	220% 37.4g	7.66% 1.3g	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	10.3% 13.4g	130g per day for Men 19-50 years
Sugars	NA	5.7% 4.14g	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	0.097% 0.07g	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	% 0.07g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	30.3% 11.5g	21% 8g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Roasted Macadamia Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.33mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.2% 4.2mg	14.2% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.06mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	27.6% 0.36mg	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	2.5% 10μg	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	0.78% 0.7mg	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	3.8% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Roasted Macadamia Nuts	Recommended Dietary Allowance
Calcium	5.7% 57mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	63.3% 0.57mg	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	33% 2.65mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	132% 3.04mg	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	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	14.4% 491mg	10.7% 363mg	3400mg per day for Men 19-50 years
Selenium	NA	21.3% 11.7μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	0.027% 1g	0.044% 1.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Roasted Macadamia Nuts per 100 g

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

Lets compare vitamin content per 100 grams of Toasted Sunflower Seeds vs Roasted Macadamia Nuts:

• 100 grams of Toasted Sunflower Seeds have 3.3 times more Vitamin B2, 1.8 times more Vitamin B3, 11.7 times more Vitamin B5, 2.2 times more Vitamin B6 and 23.8 times more Vitamin B9 than Roasted Macadamia Nuts.
• While 100 g of Dry Roasted Macadamia Nuts contain 2.2 times more Vitamin B1 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Dry Roasted Macadamia Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Toasted Sunflower Seeds vs Roasted Macadamia Nuts:

• 100 grams of Toasted Sunflower Seeds have 3.2 times more Copper, 2.6 times more Iron, 5.8 times more Phosphorus, 1.4 times more Potassium and 4.1 times more Zinc than Roasted Macadamia Nuts.
• While 100 g of Dry Roasted Macadamia Nuts contain 1.4 times more Manganese than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Roasted Macadamia Nuts contain similar levels of Calcium and Magnesium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Toasted Sunflower Seeds have 28.7 times more Omega 6, 1.5 times more Carbohydrate, 1.4 times more Fiber and 2.2 times more Protein than Roasted Macadamia Nuts.
• While 100 g of Dry Roasted Macadamia Nuts contain 1.3 times more Fat, 2 times more Saturated Fat and 2.5 times more Omega 3 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Roasted Macadamia Nuts offer comparable quantities of Energy per 100 grams.