Comparing Nutrients in 300 calories Sunflower Seeds VS Breadfruit

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Breadfruit: 291g

Sunflower Seeds have 5.7 times more energy per 100g than Breadfruit. It has very high energy density when compared to other foods. Raw Breadfruit having average energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Breadfruit?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Breadfruit	4%	2%	94%

Macro Nutrients

	Sunflower Seeds	Breadfruit	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	3.28% 0.052g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.9% 10.3g	60.8% 79g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	44% 32g	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	% 1.3g	NA	g per day for Men 19-50 years
Fiber	11.6% 4.4g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	19% 10.7g	5.57% 3.1g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Breadfruit	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	6.72% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	26.6% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	22.4% 0.29mg	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	29% 117μg	10% 40.8μg	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	0.8% 0.72mg	94% 84.5mg	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	120% 18mg	1.94% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.2% 1.46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Breadfruit	Recommended Dietary Allowance
Calcium	4% 40mg	4.95% 49.5mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	27% 0.24mg	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	33.7% 2.7mg	19.7% 1.57mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	17.3% 73mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	7.6% 0.17mg	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	48.4% 339mg	12.5% 87.4mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	42% 1427mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	3.18% 1.75μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	0.39% 5.83mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	3.18% 0.35mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	5.56% 206g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Breadfruit:

• Dried Sunflower Seed Kernels have 2.4 times more Vitamin B1, 2.1 times more Vitamin B2, 1.6 times more Vitamin B3, 2.4 times more Vitamin B6, 2.9 times more Vitamin B9 and 62 times more Vitamin E than Raw Breadfruit.
• While Raw Breadfruit contains 2.3 times more Vitamin B5 and 117.4 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Breadfruit have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Breadfruit:

• Dried Sunflower Seed Kernels have 3.8 times more Copper, 1.7 times more Iron, 2.3 times more Magnesium, 5.7 times more Manganese, 3.9 times more Phosphorus, 15.6 times more Selenium and 7.3 times more Zinc than Raw Breadfruit.
• While Raw Breadfruit contains 4.3 times more Potassium and 84.7 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Breadfruit have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 39.5 times more Fat, 16.4 times more Saturated Fat, 84.7 times more Omega 6 and 3.4 times more Protein than Raw Breadfruit.
• While Raw Breadfruit contains 1.7 times more Omega 3, 7.7 times more Carbohydrate, 23.8 times more Sugars and 3.2 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Breadfruit have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Raw Breadfruit have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.