Comparing Nutrients in 5 ounces Dried Breadnuts VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Breadnuts	9%	4%	87%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Dried Breadnuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	18% 520kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	18.3% 0.29g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	5.75% 0.98g	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	86.6% 113g	25% 32.4g	130g per day for Men 19-50 years
Sugars	NA	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	55.6% 21g	39.5% 15g	38g per day for Men 19-50 years
Protein	22% 12.2g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Dried Breadnuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 2.98mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.7% 0.97mg	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	40% 160μg	83% 332μg	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	73.4% 66mg	1.73% 1.56mg	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	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

	Dried Breadnuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	13.3% 133mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	387% 3.48mg	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	81.5% 6.52mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	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	36% 252mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	84% 2851mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	5% 75mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	24.6% 2.7mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.25% 9.2g	0.059% 2.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Breadnuts VS Oil Roasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Dried Breadnuts 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 Dried Breadnuts vs Oil Roasted Sunflower Seeds:

• 5 ounces of Dried Breadnuts have 42.4 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 10.7 times more Vitamin B1, 2 times more Vitamin B2, 2 times more Vitamin B3, 3.7 times more Vitamin B5 and 2.1 times more Vitamin B9 than Dried Breadnut Tree Seeds.
• Both Dried Breadnuts and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Dried Breadnut Tree Seeds as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dried Breadnuts vs Oil Roasted Sunflower Seeds:

• 5 ounces of Dried Breadnuts have 1.4 times more Copper, 4.2 times more Potassium and 17.7 times more Sodium than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 6.9 times more Manganese, 6.4 times more Phosphorus, 41.2 times more Selenium and 2.7 times more Zinc than Dried Breadnut Tree Seeds.
• Both Dried Breadnuts and Oil Roasted Sunflower Seeds contain similar levels of Calcium, Iron and Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Breadnuts have 2.6 times more Omega 3, 3.5 times more Carbohydrate and 1.4 times more Fiber than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 1.6 times more Energy, 30.5 times more Fat, 15.6 times more Saturated Fat, 49.6 times more Omega 6 and 2.3 times more Protein than Dried Breadnut Tree Seeds.