Comparing Nutrients in 5 ounces Toasted Sunflower Seeds VS Dried Breadnuts

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Dried Breadnuts	9%	4%	87%

Macro Nutrients

	Toasted Sunflower Seeds	Dried Breadnuts	Recommended Dietary Allowance
Energy	30.3% 877kcal	18% 520kcal	2900kcal per day for Men 19-50 years
Fat	83% 80.5g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.44g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	7% 0.11g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	312% 53g	5.75% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.5% 29g	86.6% 113g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	g per day for Men 19-50 years
Fiber	43% 16.3g	55.6% 21g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	22% 12.2g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Dried Breadnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	18.6% 2.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	53.3% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.8% 1.14mg	74.7% 0.97mg	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	84.3% 337μg	40% 160μg	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	2.2% 2mg	73.4% 66mg	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	NA	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

	Toasted Sunflower Seeds	Dried Breadnuts	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	289% 2.6mg	387% 3.48mg	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	121% 9.65mg	81.5% 6.52mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	18.7% 0.43mg	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	234% 1641mg	36% 252mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	84% 2851mg	3400mg per day for Men 19-50 years
Selenium	NA	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	5% 75mg	1500mg per day for Men 19-50 years
Zinc	68.3% 7.5mg	24.6% 2.7mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	0.25% 9.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Dried Breadnuts per 5 oz

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

Lets compare vitamin content per 5 ounces of Toasted Sunflower Seeds vs Dried Breadnuts:

• 5 ounces of Toasted Sunflower Seeds have 10.8 times more Vitamin B1, 2 times more Vitamin B2, 2 times more Vitamin B3, 3.8 times more Vitamin B5 and 2.1 times more Vitamin B9 than Dried Breadnuts.
• While 5 oz of Dried Breadnut Tree Seeds contain 33.3 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Dried Breadnuts provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Dried Breadnut Tree Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Toasted Sunflower Seeds have 1.5 times more Iron, 7 times more Manganese, 6.5 times more Phosphorus and 2.8 times more Zinc than Dried Breadnuts.
• While 5 oz of Dried Breadnut Tree Seeds contain 1.6 times more Calcium, 1.3 times more Copper, 4.1 times more Potassium and 17.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Dried Breadnuts contain similar levels of Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Sunflower Seeds have 1.7 times more Energy, 33.8 times more Fat, 13.1 times more Saturated Fat, 54.2 times more Omega 6 and 2 times more Protein than Dried Breadnuts.
• While 5 oz of Dried Breadnut Tree Seeds contain 2.6 times more Omega 3, 3.9 times more Carbohydrate and 1.3 times more Fiber than Toasted Sunflower Seed Kernels no Salt.