Comparing Nutrients in 100 grams Oil Roasted Sunflower Seeds VS Pillsbury, Crusty French Loaf, refrigerated dough

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Pillsbury, Crusty French Loaf, refrigerated dough	14%	11%	75%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Pillsbury, Crusty French Loaf, refrigerated dough	Recommended Dietary Allowance
Energy	20.4% 592kcal	8.38% 243kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	2.97% 2.88g	97g per day for Men 19-50 years
Saturated Fat	22% 7.07g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	NA	1.6g per day for Men 19-50 years
Omega 6	201% 34.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	35.7% 46.4g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	6.98% 5.06g	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	0% 0g	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	% 0.74g	NA	g per day for Men 19-50 years
Sucrose	% 2.37g	NA	g per day for Men 19-50 years
Fiber	28% 10.6g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	36% 20g	15.3% 8.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Pillsbury, Crusty French Loaf, refrigerated dough	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	NA	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	58.5% 234μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.22% 1.1mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	242% 36.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Pillsbury, Crusty French Loaf, refrigerated dough	Recommended Dietary Allowance
Calcium	8.7% 87mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	NA	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	53.5% 4.3mg	28.4% 2.27mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	NA	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	NA	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	163% 1139mg	NA	700mg per day for Men 19-50 years
Potassium	14.2% 483mg	NA	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	38.3% 575mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	NA	11mg per day for Men 19-50 years
Water	0.042% 1.54g	1.05% 39g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oil Roasted Sunflower Seeds vs Pillsbury, Crusty French Loaf, refrigerated dough:

• Oil Roasted Sunflower Seed Kernels have more Vitamin C than Pillsbury, Crusty French Loaf, refrigerated dough.
• Both Oil Roasted Sunflower Seed Kernels as well as Pillsbury, Crusty French Loaf, refrigerated dough have insufficient amounts of Vitamin A in 100 g.

Comparing minerals per 100 grams for Oil Roasted Sunflower Seeds vs Pillsbury, Crusty French Loaf, refrigerated dough:

• Oil Roasted Sunflower Seed Kernels have 4.6 times more Calcium and 1.9 times more Iron than Pillsbury, Crusty French Loaf, refrigerated dough.
• While Pillsbury, Crusty French Loaf, refrigerated dough contains 191.7 times more Sodium and 25.2 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Sunflower Seed Kernels have 2.4 times more Energy, 17.8 times more Fat, 10.5 times more Saturated Fat, 4.1 times more Fiber and 2.3 times more Protein than Pillsbury, Crusty French Loaf, refrigerated dough.
• While Pillsbury, Crusty French Loaf, refrigerated dough contains 2 times more Carbohydrate and 1.6 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Pillsbury, Crusty French Loaf, refrigerated dough have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.