Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Dry Mix Bread Stuffing

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Dry Mix Bread Stuffing	12%	8%	80%

Macro Nutrients

	Roasted Sunflower Seeds	Dry Mix Bread Stuffing	Recommended Dietary Allowance
Energy	201% 5820kcal	133% 3860kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	26.4% 8.45g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	39.7% 6.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	586% 762g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	114% 82.7g	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	84.2% 32g	38g per day for Men 19-50 years
Protein	345% 193g	196% 110g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Dry Mix Bread Stuffing	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	497% 5.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	311% 4.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	360% 57.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	79.6% 3.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	117% 1.52mg	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	420% 1680μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.33% 0.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.6% 14mg	0% 0mg	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	25.3% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	9.17% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Dry Mix Bread Stuffing	Recommended Dietary Allowance
Calcium	70% 700mg	97% 970mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	264% 2.38mg	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	476% 38mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	95% 400mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	258% 5.94mg	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	201% 1410mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	72.4% 2460mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	873% 480μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	937% 14050mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	84.5% 9.3mg	11mg per day for Men 19-50 years
Water	0.32% 12g	1.14% 42g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Dry Mix Bread Stuffing per 1 kg

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

Lets compare vitamin content per 1 kilogram of Roasted Sunflower Seeds vs Dry Mix Bread Stuffing:

• 1 kilogram of Roasted Sunflower Seeds has 1.2 times more Vitamin B3, 17.7 times more Vitamin B5, 5.3 times more Vitamin B6, 1.4 times more Vitamin B9, 68.7 times more Vitamin E and 2.5 times more Vitamin K than Dry Mix Bread Stuffing.
• While 1 kg of Dry Mix Bread Stuffing contains 5.6 times more Vitamin B1 and 1.6 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Dry Mix Bread Stuffing have insufficient amounts of Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dry Mix Bread Stuffing have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Dry Mix Bread Stuffing:

• 1 kilogram of Roasted Sunflower Seeds has 7.7 times more Copper, 3.2 times more Magnesium, 3.6 times more Manganese, 8.2 times more Phosphorus, 3.5 times more Potassium, 1.7 times more Selenium and 5.7 times more Zinc than Dry Mix Bread Stuffing.
• While 1 kg of Dry Mix Bread Stuffing contains 1.4 times more Calcium and 468.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Dry Mix Bread Stuffing contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Sunflower Seeds has 1.5 times more Energy, 14.6 times more Fat, 6.2 times more Saturated Fat, 1.9 times more Omega 3, 48.6 times more Omega 6, 3.5 times more Fiber and 1.8 times more Protein than Dry Mix Bread Stuffing.
• While 1 kg of Dry Mix Bread Stuffing contains 3.2 times more Carbohydrate and 3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.