Comparing Nutrients in 100 grams Oil Roasted Sunflower Seeds VS Breadnuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Breadnuts	11%	4%	85%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Breadnuts	Recommended Dietary Allowance
Energy	20.4% 592kcal	7.5% 217kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	22% 7.07g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	7.63% 0.12g	1.6g per day for Men 19-50 years
Omega 6	201% 34.2g	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	17.6% 23g	35.6% 46.3g	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	NA	38g per day for Men 19-50 years
Protein	36% 20g	10.7% 5.97g	56g per day for Men 19-50 years

Vitamins

	Oil 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	26.7% 0.32mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	4.23% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	58.5% 234μg	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	1.22% 1.1mg	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	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	Breadnuts	Recommended Dietary Allowance
Calcium	8.7% 87mg	9.8% 98mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	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	53.5% 4.3mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	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	163% 1139mg	9.57% 67mg	700mg per day for Men 19-50 years
Potassium	14.2% 483mg	34.8% 1183mg	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	2.07% 31mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	1.2% 45g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Breadnuts per 100 g

Compare the macro and micronutrient content in 100 g of Oil 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 Oil Roasted Sunflower Seeds vs Breadnuts:

• 100 grams of Oil Roasted Sunflower Seeds have 5.8 times more Vitamin B1, 5.1 times more Vitamin B2, 4.7 times more Vitamin B3, 6.3 times more Vitamin B5, 2 times more Vitamin B6 and 3.5 times more Vitamin B9 than Breadnuts.
• While 100 g of Raw Breadnut Tree Seeds contain 24.9 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• 100 grams of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Oil Roasted Sunflower Seed Kernels 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 Oil Roasted Sunflower Seeds vs Breadnuts:

• 100 grams of Oil Roasted Sunflower Seeds have 1.2 times more Copper, 2 times more Iron, 1.9 times more Magnesium, 11.7 times more Manganese, 17 times more Phosphorus and 4.6 times more Zinc than Breadnuts.
• While 100 g of Raw Breadnut Tree Seeds contain 2.4 times more Potassium and 10.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Breadnuts contain similar levels of Calcium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil Roasted Sunflower Seeds have 2.7 times more Energy, 51.8 times more Fat, 26.5 times more Saturated Fat, 84.3 times more Omega 6 and 3.4 times more Protein than Breadnuts.
• While 100 g of Raw Breadnut Tree Seeds contain 1.5 times more Omega 3 and 2 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.