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

Macros Ratio

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

Macro Nutrients

	Oil Roasted Sunflower Seeds	Dried Breadnuts	Recommended Dietary Allowance
Energy	204% 5920kcal	127% 3670kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	17.3% 17g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	14% 4.54g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	129% 2.07g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	40.6% 6.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	611% 794g	130g per day for Men 19-50 years
Sugars	43% 31g	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	0% 0g	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 23.7g	NA	g per day for Men 19-50 years
Fiber	279% 106g	392% 149g	38g per day for Men 19-50 years
Protein	358% 201g	154% 86.2g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Dried Breadnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	131% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	376% 19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	527% 6.85mg	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	585% 2340μg	283% 1130μg	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	12.2% 11mg	518% 466mg	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	2422% 363mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Dried Breadnuts	Recommended Dietary Allowance
Calcium	87% 870mg	94% 940mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	2728% 24.6mg	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	535% 42.8mg	575% 46mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	274% 1150mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	132% 3.03mg	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	1627% 11390mg	254% 1780mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	591% 20110mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	35.3% 530mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	174% 19mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	1.76% 65g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Oil Roasted Sunflower Seeds has 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 Breadnuts.
• While 1 kg of Dried Breadnut Tree Seeds contains 42.4 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Dried Breadnuts provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Oil Roasted Sunflower Seed Kernels as well as Dried Breadnut Tree Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

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

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 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 Breadnuts.
• While 1 kg of Dried Breadnut Tree Seeds contains 2.6 times more Omega 3, 3.5 times more Carbohydrate and 1.4 times more Fiber than Oil Roasted Sunflower Seed Kernels.