Comparing Nutrients in 1 pound Dried Breadnuts VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Breadnuts	9%	4%	87%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Dried Breadnuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	57.4% 1665kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	7.86% 7.62g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	6.44% 2.06g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	58.7% 0.94g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	18.4% 3.13g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	277% 360g	84% 109g	130g per day for Men 19-50 years
Sugars	NA	17% 12.4g	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	132% 50.3g	38g per day for Men 19-50 years
Protein	70% 39g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Dried Breadnuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.5% 9.53mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	171% 8.53mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	281% 3.65mg	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	269% 1075μg	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	7.06% 6.35mg	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	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Breadnuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	42.6% 426mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	1237% 11mg	922% 8.3mg	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	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	124% 522mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	59.8% 1.37mg	416% 9.57mg	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	748% 5239mg	700mg per day for Men 19-50 years
Potassium	268% 9122mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	654% 360μg	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	218% 24mg	11mg per day for Men 19-50 years
Water	0.8% 29.5g	0.15% 5.44g	3700g per day for Men 19-50 years

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

• Dried Breadnut Tree Seeds have more Vitamin A and 33.3 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.5 times more Vitamin B1, 1.8 times more Vitamin B2, 3.4 times more Vitamin B3, 3.7 times more Vitamin B5 and 2.1 times more Vitamin B9 than Dried Breadnut Tree Seeds.
• Both Dried Breadnut Tree Seeds and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B6 per 1 lb.
• Both Dried Breadnut Tree Seeds as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Dried Breadnut Tree Seeds have 1.3 times more Calcium, 1.3 times more Copper, 1.2 times more Iron, 2.4 times more Potassium and 17.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 7 times more Manganese, 6.5 times more Phosphorus, 41.7 times more Selenium and 2.8 times more Zinc than Dried Breadnut Tree Seeds.
• Both Dried Breadnut Tree Seeds and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Breadnut Tree Seeds have 3 times more Omega 3, 3.3 times more Carbohydrate and 1.3 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 29.6 times more Fat, 11.5 times more Saturated Fat, 47.5 times more Omega 6 and 2.2 times more Protein than Dried Breadnut Tree Seeds.
• Both Dried Breadnut Tree Seeds as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.