Comparing Nutrients in 100 grams Roasted Sunflower Seeds VS Prepared Dry Mix Stuffing Bread

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Prepared Dry Mix Stuffing Bread	6%	56%	38%

Macro Nutrients

	Roasted Sunflower Seeds	Prepared Dry Mix Stuffing Bread	Recommended Dietary Allowance
Energy	20% 582kcal	6.72% 195kcal	2900kcal per day for Men 19-50 years
Fat	51.3% 49.8g	12.4% 12g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	7.25% 2.3g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	193% 32.8g	19% 3.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	14.5% 19g	130g per day for Men 19-50 years
Sugars	3.77% 2.73g	2.8% 2.04g	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	29.2% 11g	2.1% 0.8g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	4.88% 2.73g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Prepared Dry Mix Stuffing Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.7% 114μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	11.8% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	8.08% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	8.9% 1.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.04mg	2.2% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.8mg	3% 0.039mg	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	59.3% 237μg	9.25% 37μg	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	1.56% 1.4mg	0% 0mg	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	174% 26mg	8.93% 1.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Prepared Dry Mix Stuffing Bread	Recommended Dietary Allowance
Calcium	7% 70mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	7.1% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.25% 50μg	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	47.5% 3.8mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	6.35% 0.15mg	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	165% 1155mg	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	25% 850mg	1.97% 67mg	3400mg per day for Men 19-50 years
Selenium	144% 79.3μg	21.5% 12μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	32% 479mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	2.1% 0.23mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	1.75% 64.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Prepared Dry Mix Stuffing Bread per 100 g

Compare the macro and micronutrient content in 100 g of Roasted Sunflower Seeds versus 100 g of Prepared Dry Mix Stuffing Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Roasted Sunflower Seeds vs Prepared Dry Mix Stuffing Bread:

• 100 grams of Roasted Sunflower Seeds have 2.3 times more Vitamin B2, 5 times more Vitamin B3, 64 times more Vitamin B5, 20.6 times more Vitamin B6, 6.4 times more Vitamin B9 and 19.5 times more Vitamin E than Prepared Dry Mix Stuffing Bread.
• While 100 g of Bread, stuffing, dry mix, prepared contain more Vitamin A, 1.3 times more Vitamin B1 and 4.9 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• 100 grams of Roasted Sunflower Seeds have insufficient amounts of Vitamin A
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Bread, stuffing, dry mix, prepared have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Roasted Sunflower Seeds vs Prepared Dry Mix Stuffing Bread:

• 100 grams of Roasted Sunflower Seeds have 2.3 times more Calcium, 28.6 times more Copper, 4 times more Iron, 11.7 times more Magnesium, 14.5 times more Manganese, 30.4 times more Phosphorus, 12.7 times more Potassium, 6.7 times more Selenium and 23 times more Zinc than Prepared Dry Mix Stuffing Bread.
• While 100 g of Bread, stuffing, dry mix, prepared contain 159.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• 100 grams of Prepared Dry Mix Stuffing Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Roasted Sunflower Seeds have 3 times more Energy, 4.1 times more Fat, 2.3 times more Saturated Fat, 10.1 times more Omega 6, 1.3 times more Carbohydrate, 1.3 times more Sugars, 13.9 times more Fiber and 7.1 times more Protein than Prepared Dry Mix Stuffing Bread.
• While 100 g of Bread, stuffing, dry mix, prepared contain 4.2 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.