Comparing Nutrients in 1 kilogram Dry Mix Cornbread Bread Stuffing VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dry Mix Cornbread Bread Stuffing	10%	10%	80%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Dry Mix Cornbread Bread Stuffing	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	134% 3890kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	43.3% 42g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	29% 9.22g	163% 52g	32g per day for Men 19-50 years
Omega 3	29.4% 0.47g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	60.3% 10.3g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	590% 767g	185% 241g	130g per day for Men 19-50 years
Sugars	182% 132g	37.7% 27.3g	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	NA	g per day for Men 19-50 years
Fiber	376% 143g	292% 111g	38g per day for Men 19-50 years
Protein	179% 100g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Dry Mix Cornbread Bread Stuffing	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	424% 5.1mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	268% 3.48mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	305% 48.7mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.8% 2.84mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.46mg	618% 8.04mg	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	438% 1750μg	593% 2370μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.17% 0.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	39% 35mg	15.6% 14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mix Cornbread Bread Stuffing	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	78% 780mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	253% 2.28mg	2033% 18.3mg	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	406% 32.5mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	105% 440mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	230% 5.3mg	917% 21mg	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	161% 1130mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	60% 2040mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	538% 296μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	953% 14290mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	481% 53mg	11mg per day for Men 19-50 years
Water	1.24% 46g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Dry Mix Cornbread Bread Stuffing vs Roasted Sunflower Seeds:

• Dry Mix Cornbread Bread Stuffing has 4.8 times more Vitamin B1, 1.4 times more Vitamin B2 and 2.5 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Vitamin B3, 24.8 times more Vitamin B5, 5.5 times more Vitamin B6 and 1.4 times more Vitamin B9 than Dry Mix Cornbread Bread Stuffing .
• Both Dry Mix Cornbread Bread Stuffing as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Dry Mix Cornbread Bread Stuffing vs Roasted Sunflower Seeds:

• Dry Mix Cornbread Bread Stuffing has 476.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 8 times more Copper, 2.9 times more Magnesium, 4 times more Manganese, 10.2 times more Phosphorus, 4.2 times more Potassium, 2.7 times more Selenium and 7.1 times more Zinc than Dry Mix Cornbread Bread Stuffing .
• Both Dry Mix Cornbread Bread Stuffing and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium and Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Mix Cornbread Bread Stuffing has 3.2 times more Carbohydrate, 4.8 times more Sugars and 1.3 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Energy, 11.9 times more Fat, 5.7 times more Saturated Fat, 1.5 times more Omega 3, 32 times more Omega 6 and 1.9 times more Protein than Dry Mix Cornbread Bread Stuffing .
• Both Dry Mix Cornbread Bread Stuffing as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.