Comparing Nutrients in 5 ounces Breadnuts VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Breadnuts	11%	4%	85%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Breadnuts	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	10.6% 308kcal	30% 875kcal	2900kcal per day for Men 19-50 years
Fat	1.45% 1.4g	80.7% 78.2g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	20.7% 6.63g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	81% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.5% 65.6g	25.4% 33g	130g per day for Men 19-50 years
Sugars	NA	20.6% 15g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 15g	g per day for Men 19-50 years
Fiber	NA	21.3% 8.08g	38g per day for Men 19-50 years
Protein	15% 8.46g	43.7% 24.5g	56g per day for Men 19-50 years

Vitamins

	Breadnuts	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.8% 1.25mg	59.8% 9.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.56mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	60% 0.78mg	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	23.4% 94μg	84% 336μg	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	43% 39mg	4.25% 3.83mg	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	216% 32.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breadnuts	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	14% 139mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	252% 2.26mg	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% 2.96mg	73% 5.84mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	105% 441mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	128% 2.94mg	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	13.6% 95mg	135% 944mg	700mg per day for Men 19-50 years
Potassium	49.3% 1677mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	NA	269% 148μg	55μg per day for Men 19-50 years
Sodium	2.93% 44mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	14.6% 1.6mg	63% 6.93mg	11mg per day for Men 19-50 years
Water	1.72% 63.8g	0.024% 0.88g	3700g per day for Men 19-50 years

Nutrient Comparison: Breadnuts VS Sunflower Seed Butter per 5 oz

Compare the macro and micronutrient content in 5 oz of Breadnuts versus 5 oz of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Breadnuts vs Sunflower Seed Butter:

• 5 ounces of Breadnuts have 10.1 times more Vitamin C than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 3 times more Vitamin B2, 7.7 times more Vitamin B3, 1.4 times more Vitamin B6 and 3.6 times more Vitamin B9 than Raw Breadnut Tree Seeds.
• Both Breadnuts and Sunflower Seed Butter provide similar amounts of Vitamin B1 and Vitamin B5 per five ounces.
• Both Raw Breadnut Tree Seeds as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Breadnuts vs Sunflower Seed Butter:

• 5 ounces of Breadnuts have 1.5 times more Calcium, 2.1 times more Potassium and 10.3 times more Sodium than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 2 times more Iron, 4.6 times more Magnesium, 11.6 times more Manganese, 9.9 times more Phosphorus and 4.3 times more Zinc than Raw Breadnut Tree Seeds.
• Both Breadnuts and Sunflower Seed Butter contain similar levels of Copper per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Breadnuts have 2.4 times more Omega 3 and 2 times more Carbohydrate than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 2.8 times more Energy, 55.8 times more Fat, 17.5 times more Saturated Fat, 24 times more Omega 6 and 2.9 times more Protein than Raw Breadnut Tree Seeds.