Comparing Nutrients in 14 ounces Dried Breadnuts VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Breadnuts	9%	4%	87%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Dried Breadnuts	Sunflower Seeds	Recommended Dietary Allowance
Energy	50.2% 1457kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	6.87% 6.67g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	5.63% 1.8g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	16% 2.74g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	242% 315g	61% 79.4g	130g per day for Men 19-50 years
Sugars	NA	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	156% 59g	90% 34g	38g per day for Men 19-50 years
Protein	61% 34.2g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Dried Breadnuts	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	149% 7.46mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.7mg	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	112% 448μg	225% 901μg	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	206% 185mg	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	NA	931% 140mg	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

	Dried Breadnuts	Sunflower Seeds	Recommended Dietary Allowance
Calcium	37.3% 373mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	1083% 9.74mg	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	228% 18.3mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	109% 456mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	52.3% 1.2mg	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	101% 706mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	235% 7982mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	69% 7.6mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.7% 25.8g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dried Breadnuts vs Sunflower Seeds:

• Dried Breadnut Tree Seeds have 3.7 times more Vitamin A, 1.7 times more Vitamin B5 and 33.3 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 49.3 times more Vitamin B1, 2.5 times more Vitamin B2, 4 times more Vitamin B3, 2 times more Vitamin B6 and 2 times more Vitamin B9 than Dried Breadnut Tree Seeds.
• Both Dried Breadnut Tree Seeds 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 Dried Breadnuts vs Sunflower Seeds:

• Dried Breadnut Tree Seeds have 1.2 times more Calcium, 1.4 times more Copper, 3.1 times more Potassium and 5.9 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.8 times more Magnesium, 6.4 times more Manganese, 3.7 times more Phosphorus, 27.9 times more Selenium and 2.6 times more Zinc than Dried Breadnut Tree Seeds.
• Both Dried Breadnut Tree Seeds and Dried Sunflower Seed Kernels have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Breadnut Tree Seeds have 3.5 times more Omega 3, 4 times more Carbohydrate and 1.7 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 30.6 times more Fat, 9.8 times more Saturated Fat, 33.4 times more Omega 6 and 2.4 times more Protein than Dried Breadnut Tree Seeds.
• Both Dried Breadnut Tree Seeds as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.