Comparing Nutrients in 5 ounces Canned Boston Brown Bread VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Boston Brown Bread	10%	7%	83%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Canned Boston Brown Bread	Sunflower Seeds	Recommended Dietary Allowance
Energy	9.53% 276kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	4.6% 0.074g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	4.26% 0.72g	192% 32.7g	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	22% 28.3g	130g per day for Men 19-50 years
Sugars	4.73% 3.43g	5.12% 3.7g	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	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	% 3.54g	g per day for Men 19-50 years
Fiber	17.5% 6.66g	32% 12g	38g per day for Men 19-50 years
Protein	13% 7.37g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Canned Boston Brown Bread	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3.94% 35.4μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.94% 0.12mg	147% 1.9mg	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	80.4% 322μg	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	2.2% 2mg	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	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.95% 3.54μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Boston Brown Bread	Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.92% 99mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	283% 2.55mg	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	37.2% 2.98mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	120% 2.76mg	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	134% 936mg	700mg per day for Men 19-50 years
Potassium	13.3% 451mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	56.4% 31μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	59.6% 894mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	6.44% 0.71mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.18% 6.7g	3700g per day for Men 19-50 years

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

• Canned Boston Brown Bread has 8.3 times more Vitamin A and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 105.7 times more Vitamin B1, 3.1 times more Vitamin B2, 7.4 times more Vitamin B3, 2 times more Vitamin B5, 16.4 times more Vitamin B6, 20.6 times more Vitamin B9, more Vitamin C and 109.9 times more Vitamin E than Canned Boston Brown Bread.
• Both Canned Boston Brown Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Canned Boston Brown Bread has 70.1 times more Sodium and 10 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 22.5 times more Copper, 2.5 times more Iron, 5.2 times more Magnesium, 1.9 times more Manganese, 5.9 times more Phosphorus, 2 times more Potassium, 2.4 times more Selenium and 10 times more Zinc than Canned Boston Brown Bread.
• Both Canned Boston Brown Bread and Dried Sunflower Seed Kernels have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Boston Brown Bread has 2.2 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3 times more Energy, 34.3 times more Fat, 15.8 times more Saturated Fat, 45.1 times more Omega 6, 1.8 times more Fiber and 4 times more Protein than Canned Boston Brown Bread.
• Both Canned Boston Brown Bread and Dried Sunflower Seed Kernels have similar amounts of Omega 3 and Sugars per 5 oz.
• Both Canned Boston Brown Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.