Comparing Nutrients in 7 ounces Toasted Sunflower SeedsVS Acorns

Macros Ratio

Protein Fat Carbs

Toasted Sunflower Seeds

10%

77%

13%

Acorns

53%

41%

7 oz ▼

Macro Nutrients

Toasted Sunflower Seedsvs Acorns

42.4%1228kcal

Energy

26.5%768kcal

1228 kcalvs768 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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116%113g

Fat

49%47.3g

113 gvs47.3 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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37%12g

Saturated Fat

19.2%6.16g

12 gvs6.16 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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9.8%0.16g

Omega 3

0.16 gvsNA g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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436%74g

Omega 6

53.7%9.12g

74 gvs9.12 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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31.4%41g

Carbohydrate

62.2%81g

41 gvs81 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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60%23g

Fiber

23 gvsNA g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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61%34g

Protein

21.8%12.2g

34 gvs12.2 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Toasted Sunflower Seedsvs Acorns

0%0μg

Vitamin A

0.44%3.97μg

RAE, retinol activity equivalents

0 μgvs3.97 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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53.7%0.64mg

Vitamin B1

18.5%0.22mg

Thiamine

0.64 mgvs0.22 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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43.5%0.57mg

Vitamin B2

18%0.23mg

Riboflavin

0.57 mgvs0.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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52%8.33mg

Vitamin B3

22.7%3.63mg

Niacin, nicotinic acid, niacinamide

8.33 mgvs3.63 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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280%14mg

Vitamin B5

28.4%1.4mg

Pantothenic acid

14 mgvs1.4 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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123%1.6mg

Vitamin B6

80.6%1.05mg

Pyridoxine

1.6 mgvs1.05 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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118%472μg

Vitamin B9

43%173μg

Folates and Folic Acid

472 μgvs173 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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3.1%2.78mg

Vitamin C

0%0mg

Ascorbic acid

2.78 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Toasted Sunflower Seedsvs Acorns

11.3%113mg

Calcium

8.14%81.4mg

113 mgvs81.4 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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404%3.64mg

Copper

137%1.23mg

3.64 mgvs1.23 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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169%13.5mg

Iron

19.6%1.57mg

13.5 mgvs1.57 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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61%256mg

Magnesium

29.3%123mg

256 mgvs123 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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182%4.2mg

Manganese

115%2.65mg

4.2 mgvs2.65 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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328%2298mg

Phosphorus

22.4%157mg

2298 mgvs157 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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28.7%974mg

Potassium

31.5%1070mg

974 mgvs1070 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

NA μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.4%5.95mg

Sodium

0%0mg

5.95 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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96%10.5mg

Zinc

9.2%1mg

10.5 mgvs1 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.054%2g

Water

1.5%55.4g

2 gvs55.4 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Toasted Sunflower Seeds vs Acorns:

Toasted Sunflower Seed Kernels no Salt have 2.9 times more Vitamin B1, 2.4 times more Vitamin B2, 2.3 times more Vitamin B3, 9.9 times more Vitamin B5, 1.5 times more Vitamin B6, 2.7 times more Vitamin B9 and more Vitamin C than Raw Acorns.
Both Toasted Sunflower Seed Kernels no Salt as well as Raw Acorns have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Toasted Sunflower Seeds vs Acorns:

Toasted Sunflower Seed Kernels no Salt have 1.4 times more Calcium, 3 times more Copper, 8.6 times more Iron, 2.1 times more Magnesium, 1.6 times more Manganese, 14.7 times more Phosphorus and 10.4 times more Zinc than Raw Acorns.
Both Toasted Sunflower Seed Kernels no Salt and Raw Acorns have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Toasted Sunflower Seed Kernels no Salt have 1.6 times more Energy, 2.4 times more Fat, 1.9 times more Saturated Fat, 8.1 times more Omega 6 and 2.8 times more Protein than Raw Acorns.
While Raw Acorns contain 2 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
Both Toasted Sunflower Seed Kernels no Salt as well as Raw Acorns have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Toasted Sunflower SeedsVS Sunflower Seed ButterAcornsVS Sunflower Seed ButterToasted Sunflower SeedsVS Dried AcornsAcornsVS Dried Acorns

Compare Foods

Comparing Nutrients in 7 ounces Toasted Sunflower SeedsVS Acorns

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: