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  6. Seeds, breadfruit seeds, boiled vs. Sunflower seeds

Seeds, breadfruit seeds, boiled vs. Sunflower seeds — In-Depth Nutrition Comparison

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How are seeds, breadfruit seeds, boiled and sunflower seeds different?

  • Sunflower seeds have more vitamin B1, copper, vitamin B6, manganese, phosphorus, magnesium, iron, folate, and zinc than seeds, breadfruit seeds, boiled.
  • Daily need coverage for vitamin B1 for sunflower seeds is 99% higher.
  • Seeds, breadfruit seeds, boiled has less saturated fat.

Seeds, breadfruit seeds, boiled and Seeds, sunflower seed kernels, dried are the varieties used in this article.

Infographic

Seeds, breadfruit seeds, boiled vs Sunflower seeds infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 18% 77% 23% 356% 23% 53% 3% 17% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more PotassiumPotassium +35.7%
Contains more MagnesiumMagnesium +550%
Contains more CalciumCalcium +27.9%
Contains more IronIron +775%
Contains more CopperCopper +68.4%
Contains more ZincZinc +502.4%
Contains more PhosphorusPhosphorus +432.3%
Contains less SodiumSodium -60.9%
Contains more ManganeseManganese +1377.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 20% 4% 0% 0% 73% 39% 99% 49% 69% 0% 0% 37% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin CVitamin C +335.7%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin B1Vitamin B1 +410.3%
Contains more Vitamin B2Vitamin B2 +108.8%
Contains more Vitamin B3Vitamin B3 +57.3%
Contains more Vitamin B5Vitamin B5 +38.5%
Contains more Vitamin B6Vitamin B6 +351.3%
Contains more FolateFolate +363.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Seeds, breadfruit seeds, boiled Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Polyunsaturated fat 1.225g 23.137g 146%
Vitamin B1 0.29mg 1.48mg 99%
Selenium 53µg 96%
Vitamin B6 0.298mg 1.345mg 81%
Copper 1.069mg 1.8mg 81%
Manganese 0.132mg 1.95mg 79%
Phosphorus 124mg 660mg 77%
Fats 2.3g 51.46g 76%
Magnesium 50mg 325mg 65%
Iron 0.6mg 5.25mg 58%
Monounsaturated fat 0.293g 18.528g 46%
Folate 49µg 227µg 45%
Zinc 0.83mg 5mg 38%
Protein 5.3g 20.78g 31%
Calories 168kcal 584kcal 21%
Vitamin B3 5.3mg 8.335mg 19%
Saturated fat 0.621g 4.455g 17%
Fiber 4.8g 8.6g 15%
Vitamin B2 0.17mg 0.355mg 14%
Choline 55.1mg 10%
Potassium 875mg 645mg 7%
Vitamin B5 0.816mg 1.13mg 6%
Vitamin C 6.1mg 1.4mg 5%
Carbs 32g 20g 4%
Calcium 61mg 78mg 2%
Vitamin A 12µg 3µg 1%
Sodium 23mg 9mg 1%
Net carbs 27.2g 11.4g N/A
Sugar 2.62g N/A
Tryptophan 0.088mg 0.348mg 0%
Threonine 0.276mg 0.928mg 0%
Isoleucine 0.317mg 1.139mg 0%
Leucine 0.403mg 1.659mg 0%
Lysine 0.408mg 0.937mg 0%
Methionine 0.069mg 0.494mg 0%
Phenylalanine 0.571mg 1.169mg 0%
Valine 0.383mg 1.315mg 0%
Histidine 0.148mg 0.632mg 0%
Omega-3 - EPA 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 2% 32% 59%
Protein: 5.3 g
Fats: 2.3 g
Carbs: 32 g
Water: 59.3 g
Other: 1.1 g
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more CarbsCarbs +60%
Contains more WaterWater +1153.7%
Contains more ProteinProtein +292.1%
Contains more FatsFats +2137.4%
Contains more OtherOther +175.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 14% 57%
Saturated fat: Sat. Fat 0.621 g
Monounsaturated fat: Mono. Fat 0.293 g
Polyunsaturated fat: Poly. Fat 1.225 g
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -86.1%
Contains more Mono. FatMonounsaturated fat +6223.5%
Contains more Poly. FatPolyunsaturated fat +1788.7%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Seeds, breadfruit seeds, boiled - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170145/nutrients
  2. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.