Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Breadnuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Breadnuts	11%	4%	85%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Breadnuts	Recommended Dietary Allowance
Energy	93% 2685kcal	34% 984kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	4.63% 4.5g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	3.8% 1.2g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	34.6% 0.55g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	11% 1.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	161% 210g	130g per day for Men 19-50 years
Sugars	19.5% 14g	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	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	NA	38g per day for Men 19-50 years
Protein	162% 91g	48.4% 27g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Breadnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	100% 5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	141% 1.83mg	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	75% 299μg	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	138% 124mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Breadnuts	Recommended Dietary Allowance
Calcium	39.5% 395mg	44.5% 445mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	728% 6.55mg	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	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	73.4% 308mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	35% 0.81mg	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	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	158% 5366mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	9.37% 141mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	46.6% 5.13mg	11mg per day for Men 19-50 years
Water	0.19% 7g	5.5% 204g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Breadnuts per 1 lb

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

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

• 1 pound of Oil Roasted Sunflower Seeds has 5.8 times more Vitamin B1, 5.1 times more Vitamin B2, 4.7 times more Vitamin B3, 6.3 times more Vitamin B5, 2 times more Vitamin B6 and 3.5 times more Vitamin B9 than Breadnuts.
• While 1 lb of Raw Breadnut Tree Seeds contains 24.9 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Breadnut Tree Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Oil Roasted Sunflower Seeds has 1.2 times more Copper, 2 times more Iron, 1.9 times more Magnesium, 11.7 times more Manganese, 17 times more Phosphorus and 4.6 times more Zinc than Breadnuts.
• While 1 lb of Raw Breadnut Tree Seeds contains 2.4 times more Potassium and 10.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Breadnuts contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 2.7 times more Energy, 51.8 times more Fat, 26.5 times more Saturated Fat, 84.3 times more Omega 6 and 3.4 times more Protein than Breadnuts.
• While 1 lb of Raw Breadnut Tree Seeds contains 1.5 times more Omega 3 and 2 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.