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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Bread, stuffing, cornbread, dry mix, prepared	7%	44%	49%

Macro Nutrients

	Roasted Sunflower Seeds	Bread, stuffing, cornbread, dry mix, prepared	Recommended Dietary Allowance
Energy	201% 5820kcal	61.7% 1790kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	91% 88g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	55% 17.6g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	73% 1.17g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	152% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	168% 219g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	0% 0g	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	292% 111g	76.3% 29g	38g per day for Men 19-50 years
Protein	345% 193g	51.8% 29g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Bread, stuffing, cornbread, dry mix, prepared	Recommended Dietary Allowance
Vitamin A	0% 0μg	86.7% 780μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	98% 1.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	70.8% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	78% 12.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	29.2% 0.38mg	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	593% 2370μg	243% 970μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.17% 0.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.6% 14mg	8.9% 8mg	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	1740% 261mg	56.7% 8.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	73.3% 88μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Bread, stuffing, cornbread, dry mix, prepared	Recommended Dietary Allowance
Calcium	70% 700mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	76.7% 0.69mg	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	475% 38mg	118% 9.4mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	49.6% 1.14mg	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	1650% 11550mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	18.2% 620mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	558% 307μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	351% 5260mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.32% 12g	17.5% 649g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Bread, stuffing, cornbread, dry mix, prepared per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Sunflower Seeds versus 1 kg of Bread, stuffing, cornbread, dry mix, prepared to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Roasted Sunflower Seeds has 2.7 times more Vitamin B2, 5.6 times more Vitamin B3, 117.3 times more Vitamin B5, 21.2 times more Vitamin B6, 2.4 times more Vitamin B9 and 30.7 times more Vitamin E than Bread, stuffing, cornbread, dry mix, prepared.
• While 1 kg of Bread, stuffing, cornbread, dry mix, prepared contains more Vitamin A and 3.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Bread, stuffing, cornbread, dry mix, prepared provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Roasted Sunflower Seeds have insufficient amounts of Vitamin A
• 1 kilogram of Bread, stuffing, cornbread, dry mix, prepared have insufficient amounts of Vitamin B5
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Bread, stuffing, cornbread, dry mix, prepared have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Roasted Sunflower Seeds has 2.7 times more Calcium, 26.5 times more Copper, 4 times more Iron, 9.9 times more Magnesium, 18.5 times more Manganese, 34 times more Phosphorus, 13.7 times more Potassium, 2.6 times more Selenium and 23 times more Zinc than Bread, stuffing, cornbread, dry mix, prepared.
• While 1 kg of Bread, stuffing, cornbread, dry mix, prepared contains 175.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Bread, stuffing, cornbread, dry mix, prepared lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Sunflower Seeds has 3.3 times more Energy, 5.7 times more Fat, 3 times more Saturated Fat, 12.7 times more Omega 6, more Sugars, 3.8 times more Fiber and 6.7 times more Protein than Bread, stuffing, cornbread, dry mix, prepared.
• While 1 kg of Bread, stuffing, cornbread, dry mix, prepared contains 1.7 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Bread, stuffing, cornbread, dry mix, prepared offer comparable quantities of Carbohydrate per one kilogram.