Comparing Nutrients in 7 ounces Dried Breadnuts VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Breadnuts	9%	4%	87%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Dried Breadnuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	25% 728kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	44% 14g	32g per day for Men 19-50 years
Omega 3	25.7% 0.41g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	8.05% 1.37g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 158g	35% 45.4g	130g per day for Men 19-50 years
Sugars	NA	8.5% 6.17g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	78% 29.6g	55.4% 21g	38g per day for Men 19-50 years
Protein	30.5% 17g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Dried Breadnuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.17mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.6% 3.73mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	121% 1.57mg	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	56% 224μg	116% 464μg	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	103% 92mg	2.43% 2.2mg	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	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Breadnuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	18.7% 187mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	541% 4.87mg	398% 3.58mg	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	114% 9.13mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	54.3% 228mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	179% 4.13mg	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	50.5% 353mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	117% 3991mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	7% 105mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.083% 3.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Breadnuts VS Oil Roasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Breadnuts versus 7 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dried Breadnuts vs Oil Roasted Sunflower Seeds:

• 7 ounces of Dried Breadnuts have 42.4 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 10.7 times more Vitamin B1, 2 times more Vitamin B2, 2 times more Vitamin B3, 3.7 times more Vitamin B5 and 2.1 times more Vitamin B9 than Dried Breadnut Tree Seeds.
• Both Dried Breadnuts and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Dried Breadnut Tree Seeds as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dried Breadnuts vs Oil Roasted Sunflower Seeds:

• 7 ounces of Dried Breadnuts have 1.4 times more Copper, 4.2 times more Potassium and 17.7 times more Sodium than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 6.9 times more Manganese, 6.4 times more Phosphorus, 41.2 times more Selenium and 2.7 times more Zinc than Dried Breadnut Tree Seeds.
• Both Dried Breadnuts and Oil Roasted Sunflower Seeds contain similar levels of Calcium, Iron and Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Breadnuts have 2.6 times more Omega 3, 3.5 times more Carbohydrate and 1.4 times more Fiber than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 1.6 times more Energy, 30.5 times more Fat, 15.6 times more Saturated Fat, 49.6 times more Omega 6 and 2.3 times more Protein than Dried Breadnut Tree Seeds.