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

Macros Ratio

	Protein	Fat	Carbs
Dried Shallots	13%	1%	86%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Dried Shallots	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	12% 348kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.084g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	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	62% 80.7g	17.6% 23g	130g per day for Men 19-50 years
Sugars	52.6% 38g	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	41.3% 15.7g	28% 10.6g	38g per day for Men 19-50 years
Protein	22% 12.3g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Dried Shallots	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.25% 1mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.68mg	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	29% 116μg	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	43.3% 39mg	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	1.2% 0.18mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.25% 3.9μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Shallots	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	18.3% 183mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	47.2% 0.43mg	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	75% 6mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	24.8% 104mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	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	42.3% 296mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	48.5% 1650mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	10.4% 5.7μg	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	17.5% 1.93mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.042% 1.54g	3700g per day for Men 19-50 years

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

• Freeze-dried Shallots have 2.1 times more Vitamin B6, 35.5 times more Vitamin C and 1.3 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.8 times more Vitamin B2, 4.1 times more Vitamin B3, 4.9 times more Vitamin B5, 2 times more Vitamin B9 and 201.8 times more Vitamin E than Freeze-dried Shallots.
• Both Freeze-dried Shallots and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 per 100 g.
• Both Freeze-dried Shallots 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 Shallots vs Oil Roasted Sunflower Seeds:

• Freeze-dried Shallots have 2.1 times more Calcium, 1.4 times more Iron, 3.4 times more Potassium and 19.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.2 times more Copper, 1.5 times more Manganese, 3.8 times more Phosphorus, 13.7 times more Selenium and 2.7 times more Zinc than Freeze-dried Shallots.
• Both Freeze-dried Shallots and Oil Roasted Sunflower Seed Kernels have similar amounts of Magnesium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Freeze-dried Shallots have 3.5 times more Carbohydrate, 12.3 times more Sugars and 1.5 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Energy, 102.6 times more Fat, 84.1 times more Saturated Fat, 8.1 times more Omega 3, 184.9 times more Omega 6 and 1.6 times more Protein than Freeze-dried Shallots.
• Both Freeze-dried Shallots as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.