Comparing Nutrients in 1 pound Sunflower Seeds VS Bolillo Mexican Bread

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Bolillo Mexican Bread	13%	16%	71%

Macro Nutrients

	Sunflower Seeds	Bolillo Mexican Bread	Recommended Dietary Allowance
Energy	91% 2649kcal	49.7% 1442kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	27% 26.3g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	20% 6.35g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	25.8% 4.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	195% 253g	130g per day for Men 19-50 years
Sugars	16.4% 12g	22.2% 16g	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	7.2% 5.2g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 0g	g per day for Men 19-50 years
Fiber	103% 39g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	168% 94g	86.3% 48.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Bolillo Mexican Bread	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	257% 3.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	150% 1.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	158% 25.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	47% 2.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	36.6% 0.48mg	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	257% 1030μg	144% 576μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	24.6% 0.59μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.06% 6.35mg	1% 0.91mg	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	1064% 160mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	41.2% 49.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Bolillo Mexican Bread	Recommended Dietary Allowance
Calcium	35.4% 354mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	68% 0.61mg	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	298% 24mg	221% 17.7mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	134% 3.1mg	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	428% 2994mg	72% 503mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	320% 176μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	153% 2295mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	36.3% 4mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	3.2% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Bolillo Mexican Bread:

• Dried Sunflower Seed Kernels have 2.2 times more Vitamin B1, 1.5 times more Vitamin B3, 2.2 times more Vitamin B5, 12.8 times more Vitamin B6, 1.8 times more Vitamin B9, 7 times more Vitamin C and more Vitamin E than Bollilo Mexican Roll Bread.
• While Bollilo Mexican Roll Bread contains more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Bollilo Mexican Roll Bread have similar amounts of Vitamin B2 per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Bollilo Mexican Roll Bread have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Bolillo Mexican Bread:

• Dried Sunflower Seed Kernels have 1.9 times more Calcium, 13.3 times more Copper, 1.3 times more Iron, 10.8 times more Magnesium, 2.9 times more Manganese, 5.9 times more Phosphorus, 4.9 times more Potassium, 1.4 times more Selenium and 5.7 times more Zinc than Bollilo Mexican Roll Bread.
• While Bollilo Mexican Roll Bread contains 56.2 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 1.8 times more Energy, 8.9 times more Fat, 3.2 times more Saturated Fat, 23.9 times more Omega 6, 3.9 times more Fiber and 2 times more Protein than Bollilo Mexican Roll Bread.
• While Bollilo Mexican Roll Bread contains 2.8 times more Carbohydrate and 1.4 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Bollilo Mexican Roll Bread have similar amounts of Omega 3 per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Bollilo Mexican Roll Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.