Comparing Nutrients in 1 kilogram Bread, stuffing, cornbread, dry mix, prepared VS Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Bread, stuffing, cornbread, dry mix, prepared	Sunflower Seeds	Recommended Dietary Allowance
Energy	61.7% 1790kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	91% 88g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	55% 17.6g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	73% 1.17g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	152% 26g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	168% 219g	154% 200g	130g per day for Men 19-50 years
Sugars	0% 0g	36% 26g	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	% 25g	g per day for Men 19-50 years
Fiber	76.3% 29g	226% 86g	38g per day for Men 19-50 years
Protein	51.8% 29g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Bread, stuffing, cornbread, dry mix, prepared	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	86.7% 780μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.17mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.8% 0.92mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78% 12.5mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.2% 0.38mg	1035% 13.5mg	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	243% 970μg	568% 2270μg	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	8.9% 8mg	15.6% 14mg	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	56.7% 8.5mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73.3% 88μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, stuffing, cornbread, dry mix, prepared	Sunflower Seeds	Recommended Dietary Allowance
Calcium	26% 260mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	2000% 18mg	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	118% 9.4mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	49.6% 1.14mg	848% 19.5mg	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	48.6% 340mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	18.2% 620mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	558% 307μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	351% 5260mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	455% 50mg	11mg per day for Men 19-50 years
Water	17.5% 649g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Bread, stuffing, cornbread, dry mix, prepared vs Sunflower Seeds:

• Bread, stuffing, cornbread, dry mix, prepared has 26 times more Vitamin A and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 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, 1.8 times more Vitamin C and 41.4 times more Vitamin E than Bread, stuffing, cornbread, dry mix, prepared.
• Both Bread, stuffing, cornbread, dry mix, prepared as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Bread, stuffing, cornbread, dry mix, prepared vs Sunflower Seeds:

• Bread, stuffing, cornbread, dry mix, prepared has 58.4 times more Sodium and 13.7 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 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.

Comparison of macro-nutrients per 1 kilogram:

• Bread, stuffing, cornbread, dry mix, prepared has 2 times more Omega 3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 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.
• Both Bread, stuffing, cornbread, dry mix, prepared and Dried Sunflower Seed Kernels have similar amounts of Carbohydrate per 1 kg.
• Both Bread, stuffing, cornbread, dry mix, prepared as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.