Comparing Nutrients in 7 ounces Breadnuts VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Breadnuts	11%	4%	85%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Breadnuts	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	15% 431kcal	42.2% 1224kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.96g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	1.66% 0.53g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	4.74% 0.81g	114% 19.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.6% 92g	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	NA	29% 21g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 21g	g per day for Men 19-50 years
Fiber	NA	29.8% 11.3g	38g per day for Men 19-50 years
Protein	21% 12g	61.2% 34.3g	56g per day for Men 19-50 years

Vitamins

	Breadnuts	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.75mg	83.7% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.7% 2.2mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	84% 1.1mg	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	32.7% 131μg	118% 470μg	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	60.4% 54.4mg	5.95% 5.36mg	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	303% 45.4mg	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

	Breadnuts	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	19.4% 194mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	318% 2.87mg	352% 3.17mg	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% 4.15mg	102% 8.18mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	147% 617mg	420mg per day for Men 19-50 years
Manganese	15.4% 0.35mg	179% 4.1mg	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	19% 133mg	189% 1322mg	700mg per day for Men 19-50 years
Potassium	69% 2348mg	33.6% 1143mg	3400mg per day for Men 19-50 years
Selenium	NA	377% 207μg	55μg per day for Men 19-50 years
Sodium	4.1% 61.5mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	20.4% 2.24mg	88.2% 9.7mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.033% 1.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Breadnuts VS Sunflower Seed Butter per 7 oz

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

Lets compare vitamin content per 7 ounces of Breadnuts vs Sunflower Seed Butter:

• 7 ounces of Breadnuts have 10.1 times more Vitamin C than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 3 times more Vitamin B2, 7.7 times more Vitamin B3, 1.4 times more Vitamin B6 and 3.6 times more Vitamin B9 than Raw Breadnut Tree Seeds.
• Both Breadnuts and Sunflower Seed Butter provide similar amounts of Vitamin B1 and Vitamin B5 per seven ounces.
• Both Raw Breadnut Tree Seeds as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Breadnuts vs Sunflower Seed Butter:

• 7 ounces of Breadnuts have 1.5 times more Calcium, 2.1 times more Potassium and 10.3 times more Sodium than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 2 times more Iron, 4.6 times more Magnesium, 11.6 times more Manganese, 9.9 times more Phosphorus and 4.3 times more Zinc than Raw Breadnut Tree Seeds.
• Both Breadnuts and Sunflower Seed Butter contain similar levels of Copper per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Breadnuts have 2.4 times more Omega 3 and 2 times more Carbohydrate than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 2.8 times more Energy, 55.8 times more Fat, 17.5 times more Saturated Fat, 24 times more Omega 6 and 2.9 times more Protein than Raw Breadnut Tree Seeds.