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  6. Seeds, breadnut tree seeds, raw vs. Sunflower seeds

Seeds, breadnut tree seeds, raw vs. Sunflower seeds — In-Depth Nutrition Comparison

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Significant differences between seeds, breadnut tree seeds, raw and sunflower seeds

  • The amount of vitamin B1, phosphorus, manganese, vitamin B6, magnesium, vitamin B3, folate, copper, iron, and zinc in sunflower seeds is higher than in seeds, breadnut tree seeds, raw.
  • Sunflower seeds cover your daily vitamin B1 needs 119% more than seeds, breadnut tree seeds, raw.

Specific food types used in this comparison are Seeds, breadnut tree seeds, raw and Seeds, sunflower seed kernels, dried.

Infographic

Seeds, breadnut tree seeds, raw 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 49% 29% 104% 78% 481% 31% 29% 4% 23% 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 CalciumCalcium +25.6%
Contains more PotassiumPotassium +83.4%
Contains more MagnesiumMagnesium +377.9%
Contains more IronIron +151.2%
Contains more CopperCopper +24.7%
Contains more ZincZinc +342.5%
Contains more PhosphorusPhosphorus +885.1%
Contains less SodiumSodium -71%
Contains more ManganeseManganese +995.5%

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 91% 4% 0% 0% 14% 13% 17% 66% 93% 0% 0% 50% 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 +1857.1%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin B1Vitamin B1 +2590.9%
Contains more Vitamin B2Vitamin B2 +545.5%
Contains more Vitamin B3Vitamin B3 +847.2%
Contains more Vitamin B6Vitamin B6 +233.7%
Contains more FolateFolate +243.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~1.13mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Seeds, breadnut tree seeds, raw Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Polyunsaturated fat 0.527g 23.137g 151%
Vitamin B1 0.055mg 1.48mg 119%
Selenium 53µg 96%
Phosphorus 67mg 660mg 85%
Fats 0.99g 51.46g 78%
Manganese 0.178mg 1.95mg 77%
Vitamin B6 0.403mg 1.345mg 72%
Magnesium 68mg 325mg 61%
Vitamin B3 0.88mg 8.335mg 47%
Monounsaturated fat 0.126g 18.528g 46%
Folate 66µg 227µg 40%
Iron 2.09mg 5.25mg 40%
Copper 1.444mg 1.8mg 40%
Zinc 1.13mg 5mg 35%
Fiber 8.6g 34%
Protein 5.97g 20.78g 30%
Vitamin C 27.4mg 1.4mg 29%
Vitamin B2 0.055mg 0.355mg 23%
Saturated fat 0.267g 4.455g 19%
Calories 217kcal 584kcal 18%
Potassium 1183mg 645mg 16%
Choline 55.1mg 10%
Carbs 46.28g 20g 9%
Calcium 98mg 78mg 2%
Vitamin A 12µg 3µg 1%
Sodium 31mg 9mg 1%
Vitamin B5 1.103mg 1.13mg 1%
Net carbs 46.28g 11.4g N/A
Sugar 2.62g N/A
Tryptophan 0.162mg 0.348mg 0%
Threonine 0.232mg 0.928mg 0%
Isoleucine 0.338mg 1.139mg 0%
Leucine 0.647mg 1.659mg 0%
Lysine 0.26mg 0.937mg 0%
Methionine 0.035mg 0.494mg 0%
Phenylalanine 0.282mg 1.169mg 0%
Valine 0.578mg 1.315mg 0%
Histidine 0.091mg 0.632mg 0%
Omega-3 - EPA 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 46% 45% 2%
Protein: 5.97 g
Fats: 0.99 g
Carbs: 46.28 g
Water: 45 g
Other: 1.76 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 +131.4%
Contains more WaterWater +851.4%
Contains more ProteinProtein +248.1%
Contains more FatsFats +5098%
Contains more OtherOther +72.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 14% 57%
Saturated fat: Sat. Fat 0.267 g
Monounsaturated fat: Mono. Fat 0.126 g
Polyunsaturated fat: Poly. Fat 0.527 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 -94%
Contains more Mono. FatMonounsaturated fat +14604.8%
Contains more Poly. FatPolyunsaturated fat +4290.3%

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, breadnut tree seeds, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170552/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.