Comparing Nutrients in 1 pound Dried Breadnuts VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Dried Breadnuts	9%	4%	87%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Dried Breadnuts	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	57.4% 1665kcal	51% 1479kcal	2900kcal per day for Men 19-50 years
Fat	7.86% 7.62g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	6.44% 2.06g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	58.7% 0.94g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	18.4% 3.13g	23% 3.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	277% 360g	125% 163g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	g per day for Men 19-50 years
Fiber	178% 67.6g	62% 23.6g	38g per day for Men 19-50 years
Protein	70% 39g	389% 218g	56g per day for Men 19-50 years

Vitamins

	Dried Breadnuts	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	1205% 14.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.5% 9.53mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	171% 8.53mg	599% 30mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	263% 3.4mg	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	128% 513μg	252% 1007μg	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	235% 211mg	6.55% 5.9mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Breadnuts	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	42.6% 426mg	51.7% 517mg	1000mg per day for Men 19-50 years
Copper	1237% 11mg	863% 7.77mg	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	261% 21mg	375% 30mg	8mg per day for Men 19-50 years
Magnesium	124% 522mg	374% 1569mg	420mg per day for Men 19-50 years
Manganese	59.8% 1.37mg	389% 8.96mg	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	115% 807mg	446% 3125mg	700mg per day for Men 19-50 years
Potassium	268% 9122mg	8.94% 304mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	480% 264μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	78.8% 8.66mg	204% 22.5mg	11mg per day for Men 19-50 years
Water	0.8% 29.5g	0.92% 34g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Breadnuts VS Sunflower Seed Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Dried Breadnuts versus 1 lb of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Dried Breadnuts vs Sunflower Seed Flour:

• 1 pound of Dried Breadnuts has 35.8 times more Vitamin C than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 106.2 times more Vitamin B1, 1.9 times more Vitamin B2, 3.5 times more Vitamin B3, 3.5 times more Vitamin B5 and 2 times more Vitamin B9 than Dried Breadnut Tree Seeds.
• Both Dried Breadnuts and Sunflower Seed Flour provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Sunflower Seed Flour have insufficient amounts of Vitamin C
• Both Dried Breadnut Tree Seeds as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Dried Breadnuts vs Sunflower Seed Flour:

• 1 pound of Dried Breadnuts has 1.4 times more Copper, 30 times more Potassium and 17.7 times more Sodium than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 1.4 times more Iron, 3 times more Magnesium, 6.5 times more Manganese, 3.9 times more Phosphorus, 30.6 times more Selenium and 2.6 times more Zinc than Dried Breadnut Tree Seeds.
• Both Dried Breadnuts and Sunflower Seed Flour contain similar levels of Calcium per one pound.
• 1 pound of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Breadnuts has 103.5 times more Omega 3, 2.2 times more Carbohydrate and 2.9 times more Fiber than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 1.3 times more Omega 6 and 5.6 times more Protein than Dried Breadnut Tree Seeds.
• Both Dried Breadnuts and Sunflower Seed Flour offer comparable quantities of Energy per one pound.
• 1 pound of Sunflower Seed Flour provide inadequate amounts of Omega 3