Comparing Nutrients in 7 ounces Canned Boston Brown Bread VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Boston Brown Bread	10%	7%	83%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Canned Boston Brown Bread	Sunflower Seeds	Recommended Dietary Allowance
Energy	13.3% 387kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	3.07% 2.98g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	5.97% 1g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0.68% 2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 86g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	6.62% 4.8g	7.17% 5.2g	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	% 4.96g	g per day for Men 19-50 years
Fiber	24.5% 9.33g	45% 17g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Canned Boston Brown Bread	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	5.5% 49.6μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.3% 0.028mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.22mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.5% 1.12mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	205% 2.67mg	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	5.46% 22μg	113% 450μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.83% 0.02μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.1% 2.78mg	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	4.23% 0.64mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Boston Brown Bread	Sunflower Seeds	Recommended Dietary Allowance
Calcium	14% 139mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	397% 3.57mg	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	52% 4.17mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	29.8% 125mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	88% 2.02mg	168% 3.87mg	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	31.8% 222mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	18.6% 631mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	79% 43.5μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	83.5% 1252mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	2.53% 94g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Boston Brown Bread vs Sunflower Seeds:

• Canned Boston Brown Bread has 8.3 times more Vitamin A and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 105.7 times more Vitamin B1, 3.1 times more Vitamin B2, 7.4 times more Vitamin B3, 2 times more Vitamin B5, 16.4 times more Vitamin B6, 20.6 times more Vitamin B9, more Vitamin C and 109.9 times more Vitamin E than Canned Boston Brown Bread.
• Both Canned Boston Brown Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Boston Brown Bread vs Sunflower Seeds:

• Canned Boston Brown Bread has 70.1 times more Sodium and 10 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 22.5 times more Copper, 2.5 times more Iron, 5.2 times more Magnesium, 1.9 times more Manganese, 5.9 times more Phosphorus, 2 times more Potassium, 2.4 times more Selenium and 10 times more Zinc than Canned Boston Brown Bread.
• Both Canned Boston Brown Bread and Dried Sunflower Seed Kernels have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Boston Brown Bread has 2.2 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3 times more Energy, 34.3 times more Fat, 15.8 times more Saturated Fat, 45.1 times more Omega 6, 1.8 times more Fiber and 4 times more Protein than Canned Boston Brown Bread.
• Both Canned Boston Brown Bread and Dried Sunflower Seed Kernels have similar amounts of Omega 3 and Sugars per 7 oz.
• Both Canned Boston Brown Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.