Comparing Nutrients in 1 kilogram Breadfruit Seeds VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Breadfruit Seeds	15%	26%	59%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Breadfruit Seeds	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	66% 1910kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	57.6% 56g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	429% 6.87g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	135% 23g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	225% 292g	176% 229g	130g per day for Men 19-50 years
Sugars	NA	43% 31g	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	0% 0g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	137% 52g	279% 106g	38g per day for Men 19-50 years
Protein	132% 74g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Breadfruit Seeds	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	402% 4.82mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	232% 3mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.4% 4.38mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	175% 8.77mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	609% 7.9mg	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	133% 530μg	585% 2340μg	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	73.3% 66mg	12.2% 11mg	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	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breadfruit Seeds	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	36% 360mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	1276% 11.5mg	2004% 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	459% 36.7mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.42mg	904% 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	250% 1750mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	277% 9410mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	NA	1422% 782μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	82% 9mg	474% 52mg	11mg per day for Men 19-50 years
Water	15.2% 563g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Breadfruit Seeds VS Oil Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Breadfruit Seeds versus 1 kg of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Breadfruit Seeds vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Breadfruit Seeds has 1.5 times more Vitamin B1 and 6 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 9.4 times more Vitamin B3, 7.9 times more Vitamin B5, 2.5 times more Vitamin B6 and 4.4 times more Vitamin B9 than Raw Breadfruit Seeds.
• Both Breadfruit Seeds and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Raw Breadfruit Seeds as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Breadfruit Seeds vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Breadfruit Seeds has 1.9 times more Potassium than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 2.4 times more Calcium, 1.6 times more Copper, 2.4 times more Magnesium, 14.6 times more Manganese, 6.5 times more Phosphorus and 5.8 times more Zinc than Raw Breadfruit Seeds.
• Both Breadfruit Seeds and Oil Roasted Sunflower Seeds contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Breadfruit Seeds has 8.5 times more Omega 3 and 1.3 times more Carbohydrate than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 3.1 times more Energy, 9.2 times more Fat, 4.7 times more Saturated Fat, 14.9 times more Omega 6, 2 times more Fiber and 2.7 times more Protein than Raw Breadfruit Seeds.