Comparing Nutrients in 1 pound Toasted Sunflower Seeds VS Canned Boston Brown Bread

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Canned Boston Brown Bread	10%	7%	83%

Macro Nutrients

	Toasted Sunflower Seeds	Canned Boston Brown Bread	Recommended Dietary Allowance
Energy	97% 2808kcal	30.5% 885kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	4% 1.28g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	14.7% 0.24g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	13.6% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	151% 196g	130g per day for Men 19-50 years
Sugars	NA	15% 11g	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	137% 52g	56% 21.3g	38g per day for Men 19-50 years
Protein	139% 78g	42% 23.6g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Canned Boston Brown Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	31.8% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	51.3% 2.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	28.6% 0.37mg	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	270% 1080μg	12.5% 50μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.9% 0.045μg	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	NA	9.68% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.45% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Canned Boston Brown Bread	Recommended Dietary Allowance
Calcium	26% 259mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	40.3% 0.36mg	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	386% 31mg	119% 9.53mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	201% 4.63mg	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	750% 5253mg	72.6% 508mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	NA	181% 99μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	191% 2862mg	1500mg per day for Men 19-50 years
Zinc	219% 24mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	5.8% 214g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Canned Boston Brown Bread per 1 lb

Compare the macro and micronutrient content in 1 lb of Toasted Sunflower Seeds versus 1 lb of Canned Boston Brown Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Toasted Sunflower Seeds vs Canned Boston Brown Bread:

• 1 pound of Toasted Sunflower Seeds has 23.2 times more Vitamin B1, 2.5 times more Vitamin B2, 3.7 times more Vitamin B3, 12.5 times more Vitamin B5, 9.8 times more Vitamin B6 and 21.6 times more Vitamin B9 than Canned Boston Brown Bread.
• While 1 lb of Canned Boston Brown Bread contains more Vitamin A than Toasted Sunflower Seed Kernels no Salt.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin A
• 1 pound of Canned Boston Brown Bread have insufficient amounts of Vitamin B1
• Both Toasted Sunflower Seed Kernels no Salt as well as Canned Boston Brown Bread have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Toasted Sunflower Seeds vs Canned Boston Brown Bread:

• 1 pound of Toasted Sunflower Seeds has 22.9 times more Copper, 3.2 times more Iron, 2 times more Magnesium, 2.1 times more Manganese, 10.3 times more Phosphorus, 1.5 times more Potassium and 10.6 times more Zinc than Canned Boston Brown Bread.
• While 1 lb of Canned Boston Brown Bread contains 210.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Canned Boston Brown Bread contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sunflower Seeds has 3.2 times more Energy, 37.9 times more Fat, 21.1 times more Saturated Fat, 1.5 times more Omega 3, 73.2 times more Omega 6, 2.4 times more Fiber and 3.3 times more Protein than Canned Boston Brown Bread.
• While 1 lb of Canned Boston Brown Bread contains 2.1 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.