Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Focaccia, Italian flatbread, plain

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Focaccia, Italian flatbread, plain	14%	28%	58%

Macro Nutrients

	Roasted Sunflower Seeds	Focaccia, Italian flatbread, plain	Recommended Dietary Allowance
Energy	91% 2640kcal	39% 1129kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	37% 35.8g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	12.4% 3.98g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	20.4% 0.33g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	24.6% 4.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	125% 162g	130g per day for Men 19-50 years
Sugars	17% 12.4g	11% 7.94g	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	132% 50.3g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	157% 87.7g	71% 39.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Focaccia, Italian flatbread, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	178% 2.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	58.5% 2.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	39.4% 0.51mg	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	269% 1075μg	156% 626μg	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	7.06% 6.35mg	0% 0mg	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	789% 118mg	43% 6.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	21.5% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Focaccia, Italian flatbread, plain	Recommended Dietary Allowance
Calcium	31.8% 318mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	46% 0.41mg	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	215% 17.2mg	179% 14.3mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	71.8% 1.65mg	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	748% 5239mg	83% 581mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	15.2% 517mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	131% 72μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	170% 2545mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	5.63% 208g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Roasted Sunflower Seeds vs Focaccia, Italian flatbread, plain:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.9 times more Vitamin B3, 10.9 times more Vitamin B5, 7.1 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C and 18.4 times more Vitamin E than Focaccia, Italian flatbread, plain.
• While Focaccia, Italian flatbread, plain contains 4.4 times more Vitamin B1 and 2.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Focaccia, Italian flatbread, plain have similar amounts of Vitamin B2 per 1 lb.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Focaccia, Italian flatbread, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Roasted Sunflower Seeds vs Focaccia, Italian flatbread, plain:

• Dry Roasted Sunflower Seed Kernels no Salt have 2 times more Calcium, 20.1 times more Copper, 1.2 times more Iron, 6.5 times more Magnesium, 5.8 times more Manganese, 9 times more Phosphorus, 7.5 times more Potassium, 5 times more Selenium and 4 times more Zinc than Focaccia, Italian flatbread, plain.
• While Focaccia, Italian flatbread, plain contains 187 times more Sodium and 38.3 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.3 times more Energy, 6.3 times more Fat, 6 times more Saturated Fat, 35.5 times more Omega 6, 1.6 times more Sugars, 6.2 times more Fiber and 2.2 times more Protein than Focaccia, Italian flatbread, plain.
• While Focaccia, Italian flatbread, plain contains 1.5 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Focaccia, Italian flatbread, plain have similar amounts of Omega 3 per 1 lb.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Focaccia, Italian flatbread, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.