Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Bread Sticks

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Bread Sticks	12%	21%	67%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Bread Sticks	Recommended Dietary Allowance
Energy	93% 2685kcal	64.4% 1869kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	44.4% 43g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	20% 6.4g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	69% 1.1g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	90% 15.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	239% 310g	130g per day for Men 19-50 years
Sugars	19.5% 14g	7.9% 5.7g	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	0% 0g	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	% 3.36g	NA	g per day for Men 19-50 years
Sucrose	% 10.8g	NA	g per day for Men 19-50 years
Fiber	127% 48g	36% 13.6g	38g per day for Men 19-50 years
Protein	162% 91g	97% 54.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Bread Sticks	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	223% 2.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	193% 2.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	150% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	49% 2.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	25.5% 0.33mg	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	265% 1061μg	184% 735μg	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	5.54% 5mg	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	1099% 165mg	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Bread Sticks	Recommended Dietary Allowance
Calcium	39.5% 395mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	95% 0.85mg	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	243% 19.4mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	110% 2.53mg	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	738% 5166mg	78.4% 549mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	16.5% 562mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	309% 170μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	216% 3234mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	36.3% 4mg	11mg per day for Men 19-50 years
Water	0.19% 7g	0.75% 27.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Bread Sticks per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Sunflower Seeds versus 1 lb of Bread Sticks to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oil Roasted Sunflower Seeds vs Bread Sticks:

• 1 pound of Oil Roasted Sunflower Seeds has 12.9 times more Vitamin B5, 10.8 times more Vitamin B6, 1.4 times more Vitamin B9, 36 times more Vitamin E and 1.4 times more Vitamin K than Bread Sticks.
• While 1 lb of Plain Bread Sticks contains 1.8 times more Vitamin B1, 2 times more Vitamin B2 and 1.3 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Bread Sticks have insufficient amounts of Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Plain Bread Sticks have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Bread Sticks:

• 1 pound of Oil Roasted Sunflower Seeds has 4 times more Calcium, 9.6 times more Copper, 4 times more Magnesium, 3.7 times more Manganese, 9.4 times more Phosphorus, 3.9 times more Potassium, 2.1 times more Selenium and 5.9 times more Zinc than Bread Sticks.
• While 1 lb of Plain Bread Sticks contains 237.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Bread Sticks contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 1.4 times more Energy, 5.4 times more Fat, 5 times more Saturated Fat, 10.1 times more Omega 6, 2.5 times more Sugars, 3.5 times more Fiber and 1.7 times more Protein than Bread Sticks.
• While 1 lb of Plain Bread Sticks contains 3 times more Omega 3 and 3 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.