Comparing Nutrients in 100 grams Oil Roasted Sunflower Seeds VS Boiled Breadfruit Seeds

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Boiled Breadfruit Seeds	12%	12%	76%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Boiled Breadfruit Seeds	Recommended Dietary Allowance
Energy	20.4% 592kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	22% 7.07g	1.94% 0.62g	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	17.7% 0.28g	1.6g per day for Men 19-50 years
Omega 6	201% 34.2g	5.54% 0.94g	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	24.6% 32g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	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	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	12.6% 4.8g	38g per day for Men 19-50 years
Protein	36% 20g	9.46% 5.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Boiled Breadfruit Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	23% 0.3mg	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	12.3% 49μg	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	1.22% 1.1mg	6.78% 6.1mg	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	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	Boiled Breadfruit Seeds	Recommended Dietary Allowance
Calcium	8.7% 87mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	119% 1.07mg	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	7.5% 0.6mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	5.74% 0.13mg	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	17.7% 124mg	700mg per day for Men 19-50 years
Potassium	14.2% 483mg	25.7% 875mg	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	1.53% 23mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	7.55% 0.83mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	1.6% 59.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Boiled Breadfruit Seeds per 100 g

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

Lets compare vitamin content per 100 grams of Oil Roasted Sunflower Seeds vs Boiled Breadfruit Seeds:

• 100 grams of Oil Roasted Sunflower Seeds have 1.6 times more Vitamin B2, 8.5 times more Vitamin B5, 2.7 times more Vitamin B6 and 4.8 times more Vitamin B9 than Boiled Breadfruit Seeds.
• While 100 g of Boiled Breadfruit Seeds contain 1.3 times more Vitamin B3 and 5.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Boiled Breadfruit Seeds provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Oil Roasted Sunflower Seed Kernels as well as Boiled Breadfruit Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Oil Roasted Sunflower Seeds vs Boiled Breadfruit Seeds:

• 100 grams of Oil Roasted Sunflower Seeds have 1.4 times more Calcium, 1.7 times more Copper, 7.1 times more Iron, 2.5 times more Magnesium, 15.8 times more Manganese, 9.2 times more Phosphorus and 6.3 times more Zinc than Boiled Breadfruit Seeds.
• While 100 g of Boiled Breadfruit Seeds contain 1.8 times more Potassium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil Roasted Sunflower Seeds have 3.5 times more Energy, 22.3 times more Fat, 11.4 times more Saturated Fat, 36.3 times more Omega 6, 2.2 times more Fiber and 3.8 times more Protein than Boiled Breadfruit Seeds.
• While 100 g of Boiled Breadfruit Seeds contain 3.5 times more Omega 3 and 1.4 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.