Comparing Nutrients in 14 ounces Sunflower Seeds VS Bread, stuffing, cornbread, dry mix, prepared

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Bread, stuffing, cornbread, dry mix, prepared	7%	44%	49%

Macro Nutrients

	Sunflower Seeds	Bread, stuffing, cornbread, dry mix, prepared	Recommended Dietary Allowance
Energy	80% 2318kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	21.8% 6.97g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	29% 0.46g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	60.4% 10.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	67% 87g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	0% 0g	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	% 9.92g	NA	g per day for Men 19-50 years
Fiber	90% 34g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	147% 82.5g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Bread, stuffing, cornbread, dry mix, prepared	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	38.7% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	28% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	31% 4.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	4.76% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	11.6% 0.15mg	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	225% 901μg	96% 385μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.65% 0.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.17% 5.56mg	3.53% 3.18mg	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	931% 140mg	22.5% 3.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Bread, stuffing, cornbread, dry mix, prepared	Recommended Dietary Allowance
Calcium	31% 310mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	30.4% 0.27mg	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	260% 21mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	19.7% 0.45mg	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	374% 2619mg	19.3% 135mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	7.24% 246mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	222% 122μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	139% 2088mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	6.96% 258g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seeds VS Bread, stuffing, cornbread, dry mix, prepared per 14 oz

Compare the macro and micronutrient content in 14 oz of Sunflower Seeds versus 14 oz of Bread, stuffing, cornbread, dry mix, prepared to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Bread, stuffing, cornbread, dry mix, prepared:

• 14 ounces of Sunflower Seeds have 12.6 times more Vitamin B1, 3.9 times more Vitamin B2, 6.7 times more Vitamin B3, 18.8 times more Vitamin B5, 35.4 times more Vitamin B6, 2.3 times more Vitamin B9 and 41.4 times more Vitamin E than Bread, stuffing, cornbread, dry mix, prepared.
• While 14 oz of Bread, stuffing, cornbread, dry mix, prepared contain 26 times more Vitamin A and more Vitamin K than Dried Sunflower Seed Kernels.
• 14 ounces of Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin K
• 14 ounces of Bread, stuffing, cornbread, dry mix, prepared have insufficient amounts of Vitamin B5
• Both Dried Sunflower Seed Kernels as well as Bread, stuffing, cornbread, dry mix, prepared have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Sunflower Seeds vs Bread, stuffing, cornbread, dry mix, prepared:

• 14 ounces of Sunflower Seeds have 3 times more Calcium, 26.1 times more Copper, 5.6 times more Iron, 25 times more Magnesium, 17.1 times more Manganese, 19.4 times more Phosphorus, 10.4 times more Potassium, 1.7 times more Selenium and 21.7 times more Zinc than Bread, stuffing, cornbread, dry mix, prepared.
• While 14 oz of Bread, stuffing, cornbread, dry mix, prepared contain 58.4 times more Sodium than Dried Sunflower Seed Kernels.
• 14 ounces of Bread, stuffing, cornbread, dry mix, prepared lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sunflower Seeds have 3.3 times more Energy, 5.8 times more Fat, 2.5 times more Saturated Fat, 8.9 times more Omega 6, more Sugars, 3 times more Fiber and 7.2 times more Protein than Bread, stuffing, cornbread, dry mix, prepared.
• While 14 oz of Bread, stuffing, cornbread, dry mix, prepared contain 2 times more Omega 3 than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Bread, stuffing, cornbread, dry mix, prepared offer comparable quantities of Carbohydrate per 14 ounces.