Comparing Nutrients in 1 kilogram Dried Breadnuts VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Breadnuts	9%	4%	87%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Dried Breadnuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	127% 3670kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 17g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	14% 4.54g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	129% 2.07g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	40.6% 6.9g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	611% 794g	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	392% 149g	279% 106g	38g per day for Men 19-50 years
Protein	154% 86.2g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Dried Breadnuts	Oil 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	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	131% 21mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	376% 19mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	527% 6.85mg	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	283% 1130μg	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	518% 466mg	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

	Dried Breadnuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	94% 940mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	2728% 24.6mg	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	575% 46mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	274% 1150mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	132% 3.03mg	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	254% 1780mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	591% 20110mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	1422% 782μg	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	474% 52mg	11mg per day for Men 19-50 years
Water	1.76% 65g	0.42% 15.4g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Dried Breadnuts 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 Dried Breadnuts vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Dried Breadnuts has 42.4 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 10.7 times more Vitamin B1, 2 times more Vitamin B2, 2 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 Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Dried Breadnut Tree 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 Dried Breadnuts vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Dried Breadnuts has 1.4 times more Copper, 4.2 times more Potassium and 17.7 times more Sodium than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 6.9 times more Manganese, 6.4 times more Phosphorus, 41.2 times more Selenium and 2.7 times more Zinc than Dried Breadnut Tree Seeds.
• Both Dried Breadnuts and Oil Roasted Sunflower Seeds contain similar levels of Calcium, Iron and Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Breadnuts has 2.6 times more Omega 3, 3.5 times more Carbohydrate and 1.4 times more Fiber than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 1.6 times more Energy, 30.5 times more Fat, 15.6 times more Saturated Fat, 49.6 times more Omega 6 and 2.3 times more Protein than Dried Breadnut Tree Seeds.