Comparing Nutrients in 7 ounces Toasted Sunflower Seeds VS Breadfruit Seeds

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Breadfruit Seeds	15%	26%	59%

Macro Nutrients

	Toasted Sunflower Seeds	Breadfruit Seeds	Recommended Dietary Allowance
Energy	42.4% 1228kcal	13% 379kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	11.4% 11g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	9.36% 3g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	85.2% 1.36g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	26.7% 4.54g	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	44.6% 58g	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	27% 10.3g	38g per day for Men 19-50 years
Protein	61% 34g	26.2% 14.7g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Breadfruit Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.7% 0.64mg	79.7% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	5.43% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	35% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	49% 0.64mg	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	26.3% 105μg	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	14.6% 13mg	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	Breadfruit Seeds	Recommended Dietary Allowance
Calcium	11.3% 113mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	253% 2.28mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	12.3% 0.28mg	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	49.6% 347mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	55% 1867mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	96% 10.5mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	0.054% 2g	3% 112g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Toasted Sunflower Seeds versus 7 oz of 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 Breadfruit Seeds:

• 7 ounces of Toasted Sunflower Seeds have 9.6 times more Vitamin B3, 8.1 times more Vitamin B5, 2.5 times more Vitamin B6 and 4.5 times more Vitamin B9 than Breadfruit Seeds.
• While 7 oz of Raw Breadfruit Seeds contain 1.5 times more Vitamin B1 and 4.7 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Breadfruit Seeds provide similar amounts of Vitamin B2 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 Raw 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 Breadfruit Seeds:

• 7 ounces of Toasted Sunflower Seeds have 1.6 times more Calcium, 1.6 times more Copper, 1.9 times more Iron, 2.4 times more Magnesium, 14.9 times more Manganese, 6.6 times more Phosphorus and 5.9 times more Zinc than Breadfruit Seeds.
• While 7 oz of Raw Breadfruit Seeds contain 1.9 times more Potassium than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sunflower Seeds have 3.2 times more Energy, 10.2 times more Fat, 3.9 times more Saturated Fat, 16.3 times more Omega 6, 2.2 times more Fiber and 2.3 times more Protein than Breadfruit Seeds.
• While 7 oz of Raw Breadfruit Seeds contain 8.7 times more Omega 3 and 1.4 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.