Comparing Nutrients in 1 pound Dried Breadnuts VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Breadnuts	9%	4%	87%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Dried Breadnuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	57.4% 1665kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	7.86% 7.62g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	6.44% 2.06g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	58.7% 0.94g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	18.4% 3.13g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	277% 360g	72% 93g	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	137% 52g	38g per day for Men 19-50 years
Protein	70% 39g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Dried Breadnuts	Toasted 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	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.5% 9.53mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	171% 8.53mg	640% 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	270% 1080μg	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	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	42.6% 426mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	1237% 11mg	924% 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	386% 31mg	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	417% 9.6mg	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	750% 5253mg	700mg per day for Men 19-50 years
Potassium	268% 9122mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	NA	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	219% 24mg	11mg per day for Men 19-50 years
Water	0.8% 29.5g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Breadnuts VS Toasted Sunflower Seeds per 1 lb

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

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

• 1 pound of Dried Breadnuts has 33.3 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 10.8 times more Vitamin B1, 2 times more Vitamin B2, 2 times more Vitamin B3, 3.8 times more Vitamin B5 and 2.1 times more Vitamin B9 than Dried Breadnut Tree Seeds.
• Both Dried Breadnuts and Toasted Sunflower Seeds provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Dried Breadnut Tree Seeds as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Dried Breadnuts has 1.6 times more Calcium, 1.3 times more Copper, 4.1 times more Potassium and 17.7 times more Sodium than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.5 times more Iron, 7 times more Manganese, 6.5 times more Phosphorus and 2.8 times more Zinc than Dried Breadnut Tree Seeds.
• Both Dried Breadnuts and Toasted Sunflower Seeds contain similar levels of Magnesium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Breadnuts has 2.6 times more Omega 3, 3.9 times more Carbohydrate and 1.3 times more Fiber than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.7 times more Energy, 33.8 times more Fat, 13.1 times more Saturated Fat, 54.2 times more Omega 6 and 2 times more Protein than Dried Breadnut Tree Seeds.