Comparing Nutrients in 100 calories Italian Bread VS Toasted Sunflower Seeds

Weight per 100 calories

• Italian Bread: 38.6g
• Toasted Sunflower Seeds: 16g

Toasted Sunflower Seed Kernels no Salt have 2.4 times more energy per unit of mass than Italian Bread, which is very high in comparison to other foods. Italian Bread having high energy density.

Which food has more nutrients per 100 calories - Italian Bread or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Italian Bread	15%	10%	75%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Italian Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.05g	9.46% 9.18g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	3.3% 0.053g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	35.5% 6.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	2.56% 3.33g	130g per day for Men 19-50 years
Sugars	2.5% 1.8g	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	0.5% 0.36g	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	% 0.22g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	2.13% 0.81g	4.9% 1.86g	38g per day for Men 19-50 years
Protein	6.54% 3.66g	4.96% 2.8g	56g per day for Men 19-50 years

Vitamins

	Italian Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.7% 0.22mg	4.38% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.53% 0.12mg	3.54% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.75mg	4.24% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.86% 0.14mg	23% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.1% 0.04mg	10% 0.13mg	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	9.85% 39.4μg	9.6% 38.4μg	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	0% 0mg	0.25% 0.23mg	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	0.75% 0.11mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.97% 1.16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Italian Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.05% 40.5mg	0.92% 9.2mg	1000mg per day for Men 19-50 years
Copper	5.2% 0.047mg	33% 0.3mg	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	16.7% 1.33mg	13.8% 1.1mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	4.96% 21mg	420mg per day for Men 19-50 years
Manganese	8.24% 0.19mg	15% 0.34mg	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	5.24% 36.7mg	26.7% 187mg	700mg per day for Men 19-50 years
Potassium	1.4% 48mg	2.33% 79.3mg	3400mg per day for Men 19-50 years
Selenium	12% 6.64μg	NA	55μg per day for Men 19-50 years
Sodium	16% 239mg	0.032% 0.48mg	1500mg per day for Men 19-50 years
Zinc	2.77% 0.31mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.39% 14.5g	0.004% 0.16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Italian Bread vs Toasted Sunflower Seeds:

• Italian Bread has 4.3 times more Vitamin B1, 2.7 times more Vitamin B2 and 2.6 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 8 times more Vitamin B5 and 3.2 times more Vitamin B6 than Italian Bread.
• Both Italian Bread and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B9 per 100 kcal.
• Both Italian Bread as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Italian Bread vs Toasted Sunflower Seeds:

• Italian Bread has 4.4 times more Calcium, 1.2 times more Iron and 492.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 6.3 times more Copper, 2.1 times more Magnesium, 1.8 times more Manganese, 5.1 times more Phosphorus, 1.7 times more Potassium and 2.8 times more Zinc than Italian Bread.

Comparison of macro-nutrients per 100 calories:

• Italian Bread has 4.1 times more Omega 3, 5.6 times more Carbohydrate and 1.3 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 8.7 times more Fat, 4.6 times more Saturated Fat, 13.3 times more Omega 6 and 2.3 times more Fiber than Italian Bread.
• Both Italian Bread and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 100 kcal.
• Both Italian Bread as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.