Comparing Nutrients in 1 kilogram Dried Breadnuts VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Breadnuts	9%	4%	87%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Dried Breadnuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	127% 3670kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 17g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	14% 4.54g	163% 52g	32g per day for Men 19-50 years
Omega 3	129% 2.07g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	40.6% 6.9g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	611% 794g	185% 241g	130g per day for Men 19-50 years
Sugars	NA	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	392% 149g	292% 111g	38g per day for Men 19-50 years
Protein	154% 86.2g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Dried Breadnuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	131% 21mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	376% 19mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	527% 6.85mg	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	283% 1130μg	593% 2370μg	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	518% 466mg	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	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

	Dried Breadnuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	94% 940mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	2728% 24.6mg	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	575% 46mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	274% 1150mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	132% 3.03mg	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	254% 1780mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	591% 20110mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	35.3% 530mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	174% 19mg	481% 53mg	11mg per day for Men 19-50 years
Water	1.76% 65g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Breadnuts VS Roasted Sunflower Seeds per 1 kg

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

Lets compare vitamin content per 1 kilogram of Dried Breadnuts vs Roasted Sunflower Seeds:

• 1 kilogram of Dried Breadnuts has 33.3 times more Vitamin C than Roasted Sunflower Seeds.
• While 1 kg of Dry Roasted Sunflower Seed Kernels no Salt contains 3.5 times more Vitamin B1, 1.8 times more Vitamin B2, 3.4 times more Vitamin B3, 3.7 times more Vitamin B5 and 2.1 times more Vitamin B9 than Dried Breadnut Tree Seeds.
• Both Dried Breadnuts and Roasted Sunflower Seeds provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Dried Breadnut Tree Seeds as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dried Breadnuts vs Roasted Sunflower Seeds:

• 1 kilogram of Dried Breadnuts has 1.3 times more Calcium, 1.3 times more Copper, 1.2 times more Iron, 2.4 times more Potassium and 17.7 times more Sodium than Roasted Sunflower Seeds.
• While 1 kg of Dry Roasted Sunflower Seed Kernels no Salt contains 7 times more Manganese, 6.5 times more Phosphorus, 41.7 times more Selenium and 2.8 times more Zinc than Dried Breadnut Tree Seeds.
• Both Dried Breadnuts and Roasted Sunflower Seeds contain similar levels of Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Breadnuts has 3 times more Omega 3, 3.3 times more Carbohydrate and 1.3 times more Fiber than Roasted Sunflower Seeds.
• While 1 kg of Dry Roasted Sunflower Seed Kernels no Salt contains 1.6 times more Energy, 29.6 times more Fat, 11.5 times more Saturated Fat, 47.5 times more Omega 6 and 2.2 times more Protein than Dried Breadnut Tree Seeds.