Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Bread, stuffing, cornbread, dry mix, prepared

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Bread, stuffing, cornbread, dry mix, prepared	7%	44%	49%

Macro Nutrients

	Roasted Sunflower Seeds	Bread, stuffing, cornbread, dry mix, prepared	Recommended Dietary Allowance
Energy	40% 1155kcal	12.2% 355kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	18% 17.5g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	11% 3.5g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	30.2% 5.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	0% 0g	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	58% 22g	15% 5.75g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	10.3% 5.75g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Bread, stuffing, cornbread, dry mix, prepared	Recommended Dietary Allowance
Vitamin A	0% 0μg	17% 155μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	15.5% 2.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	2.4% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	5.8% 0.075mg	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	118% 470μg	48% 192μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.1% 2.78mg	1.76% 1.6mg	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	345% 51.8mg	11.2% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	14.6% 17.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Bread, stuffing, cornbread, dry mix, prepared	Recommended Dietary Allowance
Calcium	14% 139mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	15.2% 0.14mg	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	94% 7.54mg	23.3% 1.87mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	9.84% 0.23mg	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	327% 2292mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	3.6% 123mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	111% 61μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	69.6% 1044mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	3.5% 129g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Roasted Sunflower Seeds vs Bread, stuffing, cornbread, dry mix, prepared:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.7 times more Vitamin B2, 5.6 times more Vitamin B3, 117.3 times more Vitamin B5, 21.2 times more Vitamin B6, 2.4 times more Vitamin B9, 1.8 times more Vitamin C and 30.7 times more Vitamin E than Bread, stuffing, cornbread, dry mix, prepared.
• While Bread, stuffing, cornbread, dry mix, prepared contains more Vitamin A and 3.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Bread, stuffing, cornbread, dry mix, prepared have similar amounts of Vitamin B1 per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Bread, stuffing, cornbread, dry mix, prepared have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Bread, stuffing, cornbread, dry mix, prepared:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.7 times more Calcium, 26.5 times more Copper, 4 times more Iron, 9.9 times more Magnesium, 18.5 times more Manganese, 34 times more Phosphorus, 13.7 times more Potassium, 2.6 times more Selenium and 23 times more Zinc than Bread, stuffing, cornbread, dry mix, prepared.
• While Bread, stuffing, cornbread, dry mix, prepared contains 175.3 times more Sodium and 54.1 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.3 times more Energy, 5.7 times more Fat, 3 times more Saturated Fat, 12.7 times more Omega 6, more Sugars, 3.8 times more Fiber and 6.7 times more Protein than Bread, stuffing, cornbread, dry mix, prepared.
• While Bread, stuffing, cornbread, dry mix, prepared contains 1.7 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Bread, stuffing, cornbread, dry mix, prepared have similar amounts of Carbohydrate per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Bread, stuffing, cornbread, dry mix, prepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.