Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS Breadnuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Breadnuts	11%	4%	85%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Breadnuts	Recommended Dietary Allowance
Energy	40.5% 1175kcal	15% 431kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	2.03% 1.96g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	1.66% 0.53g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	4.74% 0.81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.4g	70.6% 92g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	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	0% 0g	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	% 1.47g	NA	g per day for Men 19-50 years
Sucrose	% 4.7g	NA	g per day for Men 19-50 years
Fiber	55.4% 21g	NA	38g per day for Men 19-50 years
Protein	71% 40g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Breadnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	11% 1.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	43.7% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	61.5% 0.8mg	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	116% 464μg	32.7% 131μg	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	2.43% 2.2mg	60.4% 54.4mg	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	481% 72mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Breadnuts	Recommended Dietary Allowance
Calcium	17.3% 173mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	318% 2.87mg	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	106% 8.5mg	52% 4.15mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	15.4% 0.35mg	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	323% 2260mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	69% 2348mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	4.1% 61.5mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	20.4% 2.24mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	2.4% 89.3g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Oil Roasted Sunflower Seeds have 5.8 times more Vitamin B1, 5.1 times more Vitamin B2, 4.7 times more Vitamin B3, 6.3 times more Vitamin B5, 2 times more Vitamin B6 and 3.5 times more Vitamin B9 than Breadnuts.
• While 7 oz of Raw Breadnut Tree Seeds contain 24.9 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• 7 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Breadnut Tree Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Oil Roasted Sunflower Seeds have 1.2 times more Copper, 2 times more Iron, 1.9 times more Magnesium, 11.7 times more Manganese, 17 times more Phosphorus and 4.6 times more Zinc than Breadnuts.
• While 7 oz of Raw Breadnut Tree Seeds contain 2.4 times more Potassium and 10.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Breadnuts contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Sunflower Seeds have 2.7 times more Energy, 51.8 times more Fat, 26.5 times more Saturated Fat, 84.3 times more Omega 6 and 3.4 times more Protein than Breadnuts.
• While 7 oz of Raw Breadnut Tree Seeds contain 1.5 times more Omega 3 and 2 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.