Comparing Nutrients in 1 kilogram Sunflower Seeds VS Breadfruit Seeds

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Breadfruit Seeds	15%	26%	59%

Macro Nutrients

	Sunflower Seeds	Breadfruit Seeds	Recommended Dietary Allowance
Energy	201% 5840kcal	66% 1910kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	57.6% 56g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	47% 15g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	429% 6.87g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	135% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	225% 292g	130g per day for Men 19-50 years
Sugars	36% 26g	NA	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	% 25g	NA	g per day for Men 19-50 years
Fiber	226% 86g	137% 52g	38g per day for Men 19-50 years
Protein	371% 208g	132% 74g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Breadfruit Seeds	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	402% 4.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	232% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	27.4% 4.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	175% 8.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	246% 3.2mg	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	568% 2270μg	133% 530μg	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	15.6% 14mg	73.3% 66mg	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	2345% 352mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Breadfruit Seeds	Recommended Dietary Allowance
Calcium	78% 780mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	1276% 11.5mg	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	656% 52.5mg	459% 36.7mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	61.7% 1.42mg	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	943% 6600mg	250% 1750mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	277% 9410mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	NA	55μg per day for Men 19-50 years
Sodium	6% 90mg	16.7% 250mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	82% 9mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	15.2% 563g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 3.1 times more Vitamin B1, 19 times more Vitamin B3, 1.3 times more Vitamin B5, 4.2 times more Vitamin B6 and 4.3 times more Vitamin B9 than Raw Breadfruit Seeds.
• While Raw Breadfruit Seeds contain 4.3 times more Vitamin A and 4.7 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Breadfruit Seeds have similar amounts of Vitamin B2 per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Raw Breadfruit Seeds have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Dried Sunflower Seed Kernels have 2.2 times more Calcium, 1.6 times more Copper, 1.4 times more Iron, 6 times more Magnesium, 13.7 times more Manganese, 3.8 times more Phosphorus and 5.6 times more Zinc than Raw Breadfruit Seeds.
• While Raw Breadfruit Seeds contain 1.5 times more Potassium, 2.8 times more Sodium and 11.9 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 3.1 times more Energy, 9.2 times more Fat, 3 times more Saturated Fat, 10.1 times more Omega 6, 1.7 times more Fiber and 2.8 times more Protein than Raw Breadfruit Seeds.
• While Raw Breadfruit Seeds contain 11.5 times more Omega 3 and 1.5 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Breadfruit Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.