Comparing Nutrients in 5 ounces Canned Boston Brown Bread VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Canned Boston Brown Bread	10%	7%	83%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Canned Boston Brown Bread	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	9.53% 276kcal	16% 462kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	4.6% 0.074g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	4.26% 0.72g	7.24% 1.23g	17g per day for Men 19-50 years
Cholesterol	0.49% 1.4mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.2% 61.4g	39% 50.8g	130g per day for Men 19-50 years
Sugars	4.73% 3.43g	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	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	17.5% 6.66g	19.4% 7.37g	38g per day for Men 19-50 years
Protein	13% 7.37g	122% 68g	56g per day for Men 19-50 years

Vitamins

	Canned Boston Brown Bread	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	3.94% 35.4μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	376% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	64.8% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	187% 9.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.94% 0.12mg	82% 1.07mg	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	3.9% 15.6μg	78.7% 315μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.59% 0.014μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.05% 1.84mg	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	3.02% 0.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.95% 3.54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Boston Brown Bread	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	9.92% 99mg	16% 162mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	270% 2.43mg	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	37.2% 2.98mg	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	122% 2.8mg	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	22.7% 159mg	140% 977mg	700mg per day for Men 19-50 years
Potassium	13.3% 451mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	56.4% 31μg	150% 82.5μg	55μg per day for Men 19-50 years
Sodium	59.6% 894mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	6.44% 0.71mg	63.8% 7mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.29% 10.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Boston Brown Bread VS Sunflower Seed Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Boston Brown Bread versus 5 oz of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Boston Brown Bread vs Sunflower Seed Flour:

• 5 ounces of Canned Boston Brown Bread have 12.5 times more Vitamin A than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 227.6 times more Vitamin B1, 2.3 times more Vitamin B2, 6.5 times more Vitamin B3, 11.7 times more Vitamin B5, 9.2 times more Vitamin B6 and 20.2 times more Vitamin B9 than Canned Boston Brown Bread.
• 5 ounces of Canned Boston Brown Bread have insufficient amounts of Vitamin B1
• 5 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin A
• Both Canned Boston Brown Bread as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Boston Brown Bread vs Sunflower Seed Flour:

• 5 ounces of Canned Boston Brown Bread have 4.7 times more Potassium and 210.3 times more Sodium than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 1.6 times more Calcium, 21.4 times more Copper, 3.2 times more Iron, 5.5 times more Magnesium, 1.9 times more Manganese, 6.2 times more Phosphorus, 2.7 times more Selenium and 9.9 times more Zinc than Canned Boston Brown Bread.
• 5 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Boston Brown Bread have 26 times more Omega 3 and 1.2 times more Carbohydrate than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 1.7 times more Energy, 1.7 times more Omega 6 and 9.2 times more Protein than Canned Boston Brown Bread.
• Both Canned Boston Brown Bread and Sunflower Seed Flour offer comparable quantities of Fiber per five ounces.
• 5 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3