Comparing Nutrients in 14 ounces Canned Boston Brown Bread VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Boston Brown Bread	10%	7%	83%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Canned Boston Brown Bread	Sunflower Seeds	Recommended Dietary Allowance
Energy	26.7% 774kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.1g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	12% 2.03g	538% 91g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	132% 172g	61% 79.4g	130g per day for Men 19-50 years
Sugars	13.2% 9.6g	14.3% 10.4g	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	% 9.92g	g per day for Men 19-50 years
Fiber	49% 18.7g	90% 34g	38g per day for Men 19-50 years
Protein	37% 20.6g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Canned Boston Brown Bread	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	11% 99μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.63% 0.056mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.8% 4.45mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	411% 5.34mg	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	11% 43.7μg	225% 901μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	6.17% 5.56mg	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	8.47% 1.27mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Boston Brown Bread	Sunflower Seeds	Recommended Dietary Allowance
Calcium	27.8% 278mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	794% 7.14mg	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	104% 8.33mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	176% 4.05mg	336% 7.74mg	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	63.5% 445mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	37% 1262mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	158% 87μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	167% 2504mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	180% 20mg	11mg per day for Men 19-50 years
Water	5.06% 187g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Boston Brown Bread vs Sunflower Seeds:

• Canned Boston Brown Bread has 8.3 times more Vitamin A and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 105.7 times more Vitamin B1, 3.1 times more Vitamin B2, 7.4 times more Vitamin B3, 2 times more Vitamin B5, 16.4 times more Vitamin B6, 20.6 times more Vitamin B9, more Vitamin C and 109.9 times more Vitamin E than Canned Boston Brown Bread.
• Both Canned Boston Brown Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Boston Brown Bread vs Sunflower Seeds:

• Canned Boston Brown Bread has 70.1 times more Sodium and 10 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 22.5 times more Copper, 2.5 times more Iron, 5.2 times more Magnesium, 1.9 times more Manganese, 5.9 times more Phosphorus, 2 times more Potassium, 2.4 times more Selenium and 10 times more Zinc than Canned Boston Brown Bread.
• Both Canned Boston Brown Bread and Dried Sunflower Seed Kernels have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Boston Brown Bread has 2.2 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3 times more Energy, 34.3 times more Fat, 15.8 times more Saturated Fat, 45.1 times more Omega 6, 1.8 times more Fiber and 4 times more Protein than Canned Boston Brown Bread.
• Both Canned Boston Brown Bread and Dried Sunflower Seed Kernels have similar amounts of Omega 3 and Sugars per 14 oz.
• Both Canned Boston Brown Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.