Comparing Nutrients in 1 pound Breadnuts VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Breadnuts	11%	4%	85%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Breadnuts	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	34% 984kcal	51% 1479kcal	2900kcal per day for Men 19-50 years
Fat	4.63% 4.5g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	3.8% 1.2g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	34.6% 0.55g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	11% 1.84g	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	161% 210g	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	NA	62% 23.6g	38g per day for Men 19-50 years
Protein	48.4% 27g	389% 218g	56g per day for Men 19-50 years

Vitamins

	Breadnuts	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	1205% 14.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	100% 5mg	599% 30mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	141% 1.83mg	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	75% 299μg	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	138% 124mg	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

	Breadnuts	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	44.5% 445mg	51.7% 517mg	1000mg per day for Men 19-50 years
Copper	728% 6.55mg	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	119% 9.5mg	375% 30mg	8mg per day for Men 19-50 years
Magnesium	73.4% 308mg	374% 1569mg	420mg per day for Men 19-50 years
Manganese	35% 0.81mg	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	43.4% 304mg	446% 3125mg	700mg per day for Men 19-50 years
Potassium	158% 5366mg	8.94% 304mg	3400mg per day for Men 19-50 years
Selenium	NA	480% 264μg	55μg per day for Men 19-50 years
Sodium	9.37% 141mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	46.6% 5.13mg	204% 22.5mg	11mg per day for Men 19-50 years
Water	5.5% 204g	0.92% 34g	3700g per day for Men 19-50 years

Nutrient Comparison: Breadnuts VS Sunflower Seed Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of 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 Breadnuts vs Sunflower Seed Flour:

• 1 pound of Breadnuts has 21.1 times more Vitamin C than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 57.9 times more Vitamin B1, 4.8 times more Vitamin B2, 8.3 times more Vitamin B3, 6 times more Vitamin B5, 1.9 times more Vitamin B6 and 3.4 times more Vitamin B9 than Raw Breadnut Tree Seeds.
• 1 pound of Sunflower Seed Flour have insufficient amounts of Vitamin C
• Both Raw 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 Breadnuts vs Sunflower Seed Flour:

• 1 pound of Breadnuts has 17.7 times more Potassium and 10.3 times more Sodium than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 3.2 times more Iron, 5.1 times more Magnesium, 11.1 times more Manganese, 10.3 times more Phosphorus and 4.4 times more Zinc than Raw Breadnut Tree Seeds.
• Both Breadnuts and Sunflower Seed Flour contain similar levels of Calcium and Copper per one pound.
• 1 pound of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Breadnuts has 61 times more Omega 3 and 1.3 times more Carbohydrate than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 1.5 times more Energy, 2.1 times more Omega 6 and 8.1 times more Protein than Raw Breadnut Tree Seeds.
• 1 pound of Sunflower Seed Flour provide inadequate amounts of Omega 3