Comparing Nutrients in 100 grams Roasted Sunflower Seeds VS Breadnuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Breadnuts	11%	4%	85%

Macro Nutrients

	Roasted Sunflower Seeds	Breadnuts	Recommended Dietary Allowance
Energy	20% 582kcal	7.5% 217kcal	2900kcal per day for Men 19-50 years
Fat	51.3% 49.8g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	7.63% 0.12g	1.6g per day for Men 19-50 years
Omega 6	193% 32.8g	2.4% 0.41g	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	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	3.77% 2.73g	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	29.2% 11g	NA	38g per day for Men 19-50 years
Protein	34.5% 19.3g	10.7% 5.97g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Breadnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	4.23% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.04mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.8mg	31% 0.4mg	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	16.5% 66μg	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	1.56% 1.4mg	30.4% 27.4mg	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	174% 26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Breadnuts	Recommended Dietary Allowance
Calcium	7% 70mg	9.8% 98mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	160% 1.44mg	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	47.5% 3.8mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	7.74% 0.18mg	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	9.57% 67mg	700mg per day for Men 19-50 years
Potassium	25% 850mg	34.8% 1183mg	3400mg per day for Men 19-50 years
Selenium	144% 79.3μg	NA	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	2.07% 31mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	1.2% 45g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Breadnuts per 100 g

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

Lets compare vitamin content per 100 grams of Roasted Sunflower Seeds vs Breadnuts:

• 100 grams of Roasted Sunflower Seeds have 1.9 times more Vitamin B1, 4.5 times more Vitamin B2, 8 times more Vitamin B3, 6.4 times more Vitamin B5, 2 times more Vitamin B6 and 3.6 times more Vitamin B9 than Breadnuts.
• While 100 g of Raw Breadnut Tree Seeds contain 19.6 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• 100 grams of Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Breadnut Tree Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Roasted Sunflower Seeds vs Breadnuts:

• 100 grams of Roasted Sunflower Seeds have 1.3 times more Copper, 1.8 times more Iron, 1.9 times more Magnesium, 11.9 times more Manganese, 17.2 times more Phosphorus and 4.7 times more Zinc than Breadnuts.
• While 100 g of Raw Breadnut Tree Seeds contain 1.4 times more Calcium, 1.4 times more Potassium and 10.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Roasted Sunflower Seeds have 2.7 times more Energy, 50.3 times more Fat, 19.5 times more Saturated Fat, 80.7 times more Omega 6 and 3.2 times more Protein than Breadnuts.
• While 100 g of Raw Breadnut Tree Seeds contain 1.8 times more Omega 3 and 1.9 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.