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

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

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What are the differences between seeds, breadfruit seeds, raw and sunflower seeds?

  • Sunflower seeds are richer than seeds, breadfruit seeds, raw in vitamin B1, vitamin B6, manganese, copper, fats, phosphorus, magnesium, vitamin B3, folate, and zinc.
  • Sunflower seeds' daily need coverage for vitamin B1 is 83% more.

We used Seeds, breadfruit seeds, raw and Seeds, sunflower seed kernels, dried types in this article.

Infographic

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

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 11% 83% 138% 383% 25% 75% 3.3% 19% 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 +45.9%
Contains more MagnesiumMagnesium +501.9%
Contains more CalciumCalcium +116.7%
Contains more IronIron +43.1%
Contains more CopperCopper +56.8%
Contains more ZincZinc +455.6%
Contains more PhosphorusPhosphorus +277.1%
Contains less SodiumSodium -64%
Contains more ManganeseManganese +1273.2%
Contains more SeleniumSelenium +∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 22% 0% 4.3% 0% 121% 69% 8.2% 53% 74% 0% 0% 40%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 4.7% 0% 1% 703% 370% 82% 156% 68% 310% 0% 0% 170%
Contains more Vitamin CVitamin C +371.4%
Contains more Vitamin AVitamin A +333.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +207.1%
Contains more Vitamin B2Vitamin B2 +17.9%
Contains more Vitamin B3Vitamin B3 +1803%
Contains more Vitamin B5Vitamin B5 +28.8%
Contains more Vitamin B6Vitamin B6 +320.3%
Contains more FolateFolate +328.3%
~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, raw Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Polyunsaturated fat 2.977g 23.137g 134%
Selenium 53µg 96%
Vitamin B1 0.482mg 1.48mg 83%
Manganese 0.142mg 1.95mg 79%
Vitamin B6 0.32mg 1.345mg 79%
Copper 1.148mg 1.8mg 72%
Fats 5.59g 51.46g 71%
Phosphorus 175mg 660mg 69%
Magnesium 54mg 325mg 65%
Vitamin B3 0.438mg 8.335mg 49%
Monounsaturated fat 0.712g 18.528g 45%
Folate 53µg 227µg 44%
Zinc 0.9mg 5mg 37%
Protein 7.4g 20.78g 27%
Calories 191kcal 584kcal 20%
Iron 3.67mg 5.25mg 20%
Fiber 5.2g 8.6g 14%
Saturated fat 1.509g 4.455g 13%
Choline 55.1mg 10%
Potassium 941mg 645mg 9%
Vitamin C 6.6mg 1.4mg 6%
Vitamin B5 0.877mg 1.13mg 5%
Calcium 36mg 78mg 4%
Vitamin B2 0.301mg 0.355mg 4%
Carbs 29.24g 20g 3%
Sodium 25mg 9mg 1%
Vitamin A 13µg 3µg 1%
Protein per 100 calories 3.9g 3.6g N/A
Calories per 10 g protein 258kcal 281kcal N/A
Weight per 100 calories 52g 17g N/A
Unsaturated / Saturated Fat ratio 2.4 9.4 N/A
Net carbs 24.04g 11.4g N/A
Sugar 2.62g N/A
Tryptophan 0.123mg 0.348mg 0%
Threonine 0.385mg 0.928mg 0%
Isoleucine 0.443mg 1.139mg 0%
Leucine 0.563mg 1.659mg 0%
Lysine 0.57mg 0.937mg 0%
Methionine 0.096mg 0.494mg 0%
Phenylalanine 0.797mg 1.169mg 0%
Valine 0.535mg 1.315mg 0%
Histidine 0.207mg 0.632mg 0%
Omega-3 (EPA) 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 6% 29% 56%
Protein: 7.4 g
Fats: 5.59 g
Carbs: 29.24 g
Water: 56.27 g
Other: 1.5 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 +46.2%
Contains more WaterWater +1089.6%
Contains more ProteinProtein +180.8%
Contains more FatsFats +820.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 14% 57%
Saturated fat: Sat. Fat 1.509 g
Monounsaturated fat: Mono. Fat 0.712 g
Polyunsaturated fat: Poly. Fat 2.977 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 -66.1%
Contains more Mono. FatMonounsaturated fat +2502.2%
Contains more Poly. FatPolyunsaturated fat +677.2%

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, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170144/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.