Comparing Nutrients in 7 ounces Dry Mix Cornbread Bread Stuffing VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dry Mix Cornbread Bread Stuffing	10%	10%	80%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Dry Mix Cornbread Bread Stuffing	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	26.6% 772kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	8.6% 8.33g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	5.7% 1.83g	37% 12g	32g per day for Men 19-50 years
Omega 3	5.83% 0.093g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	12% 2.03g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	31.4% 41g	130g per day for Men 19-50 years
Sugars	36% 26g	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	74.7% 28.4g	60% 23g	38g per day for Men 19-50 years
Protein	35.4% 20g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Dry Mix Cornbread Bread Stuffing	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84% 1mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.4% 9.67mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	123% 1.6mg	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	87% 347μg	118% 472μg	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	7.7% 6.95mg	3.1% 2.78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Dry Mix Cornbread Bread Stuffing	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	15.5% 155mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	404% 3.64mg	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	80.6% 6.45mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	45.6% 1.05mg	182% 4.2mg	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	32% 224mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	107% 58.7μg	NA	55μg per day for Men 19-50 years
Sodium	189% 2836mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.25% 9.13g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Mix Cornbread Bread Stuffing VS Toasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Dry Mix Cornbread Bread Stuffing versus 7 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dry Mix Cornbread Bread Stuffing vs Toasted Sunflower Seeds:

• 7 ounces of Dry Mix Cornbread Bread Stuffing have 1.6 times more Vitamin B1, 1.2 times more Vitamin B2 and 2.5 times more Vitamin C than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 24.9 times more Vitamin B5, 5.5 times more Vitamin B6 and 1.4 times more Vitamin B9 than Dry Mix Cornbread Bread Stuffing .
• Both Dry Mix Cornbread Bread Stuffing and Toasted Sunflower Seeds provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Dry Mix Cornbread Bread Stuffing as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Dry Mix Cornbread Bread Stuffing vs Toasted Sunflower Seeds:

• 7 ounces of Dry Mix Cornbread Bread Stuffing have 1.4 times more Calcium and 476.3 times more Sodium than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 8 times more Copper, 2.1 times more Iron, 2.9 times more Magnesium, 4 times more Manganese, 10.2 times more Phosphorus, 2.4 times more Potassium and 7.1 times more Zinc than Dry Mix Cornbread Bread Stuffing .

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dry Mix Cornbread Bread Stuffing have 3.7 times more Carbohydrate and 1.2 times more Fiber than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 13.5 times more Fat, 6.5 times more Saturated Fat, 1.7 times more Omega 3, 36.5 times more Omega 6 and 1.7 times more Protein than Dry Mix Cornbread Bread Stuffing .