Comparing Nutrients in 100 grams Canned Boston Brown Bread VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Boston Brown Bread	10%	7%	83%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Canned Boston Brown Bread	Sunflower Seeds	Recommended Dietary Allowance
Energy	6.72% 195kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	3.25% 0.052g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0.34% 1mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.3% 43.3g	15.4% 20g	130g per day for Men 19-50 years
Sugars	3.34% 2.42g	3.6% 2.62g	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	% 2.5g	g per day for Men 19-50 years
Fiber	12.4% 4.7g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	9.3% 5.2g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Canned Boston Brown Bread	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.78% 25μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.17% 0.014mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.12mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.3% 0.082mg	103% 1.35mg	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	2.75% 11μg	56.8% 227μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.42% 0.01μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.56% 1.4mg	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	2.13% 0.32mg	234% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Boston Brown Bread	Sunflower Seeds	Recommended Dietary Allowance
Calcium	7% 70mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	8.9% 0.08mg	200% 1.8mg	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	26.3% 2.1mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	15% 63mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	44.3% 1.02mg	84.8% 1.95mg	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	16% 112mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	9.35% 318mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	42% 631mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	1.28% 47.2g	0.13% 4.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Boston Brown Bread vs Sunflower Seeds:

• Canned Boston Brown Bread has 8.3 times more Vitamin A and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 105.7 times more Vitamin B1, 3.1 times more Vitamin B2, 7.4 times more Vitamin B3, 2 times more Vitamin B5, 16.4 times more Vitamin B6, 20.6 times more Vitamin B9, more Vitamin C and 109.9 times more Vitamin E than Canned Boston Brown Bread.
• Both Canned Boston Brown Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Canned Boston Brown Bread vs Sunflower Seeds:

• Canned Boston Brown Bread has 70.1 times more Sodium and 10 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 22.5 times more Copper, 2.5 times more Iron, 5.2 times more Magnesium, 1.9 times more Manganese, 5.9 times more Phosphorus, 2 times more Potassium, 2.4 times more Selenium and 10 times more Zinc than Canned Boston Brown Bread.
• Both Canned Boston Brown Bread and Dried Sunflower Seed Kernels have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Canned Boston Brown Bread has 2.2 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3 times more Energy, 34.3 times more Fat, 15.8 times more Saturated Fat, 45.1 times more Omega 6, 1.8 times more Fiber and 4 times more Protein than Canned Boston Brown Bread.
• Both Canned Boston Brown Bread and Dried Sunflower Seed Kernels have similar amounts of Omega 3 and Sugars per 100 g.
• Both Canned Boston Brown Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.