Comparing Nutrients in 7 ounces Toasted Sunflower Seeds VS Boiled Breadfruit Seeds

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Boiled Breadfruit Seeds	12%	12%	76%

Macro Nutrients

	Toasted Sunflower Seeds	Boiled Breadfruit Seeds	Recommended Dietary Allowance
Energy	42.4% 1228kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	4.7% 4.56g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	3.85% 1.23g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	35% 0.56g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	11% 1.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.4% 41g	49% 63.5g	130g per day for Men 19-50 years
Sugars	NA	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	60% 23g	25% 9.53g	38g per day for Men 19-50 years
Protein	61% 34g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Boiled Breadfruit Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.7% 0.64mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	65.7% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	32.4% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	45.5% 0.59mg	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% 472μg	24.3% 97μg	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	3.1% 2.78mg	13.5% 12mg	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	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

	Toasted Sunflower Seeds	Boiled Breadfruit Seeds	Recommended Dietary Allowance
Calcium	11.3% 113mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	236% 2.12mg	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	169% 13.5mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	11.4% 0.26mg	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	328% 2298mg	35% 246mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	51% 1736mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	3.04% 45.6mg	1500mg per day for Men 19-50 years
Zinc	96% 10.5mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	0.054% 2g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Boiled Breadfruit Seeds per 7 oz

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

Lets compare vitamin content per 7 ounces of Toasted Sunflower Seeds vs Boiled Breadfruit Seeds:

• 7 ounces of Toasted Sunflower Seeds have 1.7 times more Vitamin B2, 8.7 times more Vitamin B5, 2.7 times more Vitamin B6 and 4.9 times more Vitamin B9 than Boiled Breadfruit Seeds.
• While 7 oz of Boiled Breadfruit Seeds contain 1.3 times more Vitamin B3 and 4.4 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Boiled Breadfruit Seeds provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Boiled Breadfruit Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Toasted Sunflower Seeds vs Boiled Breadfruit Seeds:

• 7 ounces of Toasted Sunflower Seeds have 1.7 times more Copper, 11.4 times more Iron, 2.6 times more Magnesium, 16 times more Manganese, 9.3 times more Phosphorus and 6.4 times more Zinc than Boiled Breadfruit Seeds.
• While 7 oz of Boiled Breadfruit Seeds contain 1.8 times more Potassium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Boiled Breadfruit Seeds contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sunflower Seeds have 3.7 times more Energy, 24.7 times more Fat, 9.6 times more Saturated Fat, 39.7 times more Omega 6, 2.4 times more Fiber and 3.2 times more Protein than Boiled Breadfruit Seeds.
• While 7 oz of Boiled Breadfruit Seeds contain 3.6 times more Omega 3 and 1.6 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.