Comparing Nutrients in 5 ounces Dry Mix Cornbread Bread Stuffing VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dry Mix Cornbread Bread Stuffing	10%	10%	80%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Dry Mix Cornbread Bread Stuffing	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	19% 551kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	4.16% 0.067g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	8.55% 1.45g	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.6% 109g	25% 32.4g	130g per day for Men 19-50 years
Sugars	25.7% 18.7g	6.1% 4.4g	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	0% 0g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 3.36g	g per day for Men 19-50 years
Fiber	53.3% 20.3g	39.5% 15g	38g per day for Men 19-50 years
Protein	25.3% 14g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Dry Mix Cornbread Bread Stuffing	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.26% 11.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.49mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.9mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.05% 0.4mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	86.4% 1.12mg	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	62% 248μg	83% 332μg	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	5.5% 4.96mg	1.73% 1.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mix Cornbread Bread Stuffing	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	11% 111mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	284% 2.56mg	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	57.6% 4.6mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	15% 62.4mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	128% 2.95mg	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	23% 160mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	8.5% 289mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	76.3% 42μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	135% 2026mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	9.66% 1.06mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.18% 6.52g	0.059% 2.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Mix Cornbread Bread Stuffing VS Oil Roasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Dry Mix Cornbread Bread Stuffing versus 5 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dry Mix Cornbread Bread Stuffing vs Oil Roasted Sunflower Seeds:

• 5 ounces of Dry Mix Cornbread Bread Stuffing have 1.6 times more Vitamin B1, 1.2 times more Vitamin B2 and 3.2 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 24.4 times more Vitamin B5, 5.4 times more Vitamin B6 and 1.3 times more Vitamin B9 than Dry Mix Cornbread Bread Stuffing .
• Both Dry Mix Cornbread Bread Stuffing and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Dry Mix Cornbread Bread Stuffing as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Dry Mix Cornbread Bread Stuffing vs Oil Roasted Sunflower Seeds:

• 5 ounces of Dry Mix Cornbread Bread Stuffing have 476.3 times more Sodium than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 7.9 times more Copper, 1.3 times more Iron, 2.9 times more Magnesium, 3.9 times more Manganese, 10.1 times more Phosphorus, 2.4 times more Potassium, 2.6 times more Selenium and 6.9 times more Zinc than Dry Mix Cornbread Bread Stuffing .
• Both Dry Mix Cornbread Bread Stuffing and Oil Roasted Sunflower Seeds contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dry Mix Cornbread Bread Stuffing have 3.4 times more Carbohydrate, 4.2 times more Sugars and 1.3 times more Fiber than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 1.5 times more Energy, 12.2 times more Fat, 7.7 times more Saturated Fat, 1.7 times more Omega 3, 33.4 times more Omega 6 and 2 times more Protein than Dry Mix Cornbread Bread Stuffing .