Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Breadnuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Breadnuts	11%	4%	85%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Breadnuts	Recommended Dietary Allowance
Energy	29% 839kcal	10.6% 308kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	1.45% 1.4g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	50.5% 65.6g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	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	0% 0g	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	% 1.05g	NA	g per day for Men 19-50 years
Sucrose	% 3.36g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	NA	38g per day for Men 19-50 years
Protein	50.8% 28.4g	15% 8.46g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Breadnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	7.8% 1.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	44% 0.57mg	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	83% 332μg	23.4% 94μg	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	1.73% 1.56mg	43% 39mg	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	343% 51.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Breadnuts	Recommended Dietary Allowance
Calcium	12.3% 123mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	227% 2.05mg	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	76% 6.07mg	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	11% 0.25mg	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	231% 1615mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	49.3% 1677mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	2.93% 44mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	14.6% 1.6mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	1.72% 63.8g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 5 ounces of Oil Roasted Sunflower Seeds vs Breadnuts:

• 5 ounces of Oil Roasted Sunflower Seeds have 5.8 times more Vitamin B1, 5.1 times more Vitamin B2, 4.7 times more Vitamin B3, 6.3 times more Vitamin B5, 2 times more Vitamin B6 and 3.5 times more Vitamin B9 than Breadnuts.
• While 5 oz of Raw Breadnut Tree Seeds contain 24.9 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• 5 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Breadnut Tree Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Oil Roasted Sunflower Seeds have 1.2 times more Copper, 2 times more Iron, 1.9 times more Magnesium, 11.7 times more Manganese, 17 times more Phosphorus and 4.6 times more Zinc than Breadnuts.
• While 5 oz of Raw Breadnut Tree Seeds contain 2.4 times more Potassium and 10.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Breadnuts contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Sunflower Seeds have 2.7 times more Energy, 51.8 times more Fat, 26.5 times more Saturated Fat, 84.3 times more Omega 6 and 3.4 times more Protein than Breadnuts.
• While 5 oz of Raw Breadnut Tree Seeds contain 1.5 times more Omega 3 and 2 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.