Comparing Nutrients in 100 calories Toasted Multi-grain Bread VS Sunflower Seeds

Weight per 100 calories

• Toasted Multi-grain Bread: 34.7g
• Sunflower Seeds: 17g

Dried Sunflower Seed Kernels have 2 times more energy per unit of mass than Toasted Multi-grain Bread with Whole-grain, which is very high in comparison to other foods. Toasted Multi-grain Bread having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Toasted Multi-grain Bread	20%	14%	66%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Toasted Multi-grain Bread	Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	9.1% 8.8g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	2.4% 0.76g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	0.64% 0.01g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	23.2% 3.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	2.63% 3.42g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	0.62% 0.45g	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	1.28% 0.93g	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	% 0.64g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 0.43g	g per day for Men 19-50 years
Fiber	7.4% 2.8g	3.88% 1.47g	38g per day for Men 19-50 years
Protein	9% 5.04g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Toasted Multi-grain Bread	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.057% 0.51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.03% 0.084mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.049mg	4.68% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.54% 1.53mg	8.92% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.53% 0.13mg	3.87% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.64% 0.099mg	17.7% 0.23mg	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	6.08% 24.3μg	9.7% 39μg	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	0.039% 0.035mg	0.27% 0.24mg	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	0.93% 0.14mg	40% 6.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.43% 0.52μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Multi-grain Bread	Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.85% 38.5mg	1.34% 13.4mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	34.2% 0.31mg	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	12% 0.94mg	11.2% 0.9mg	8mg per day for Men 19-50 years
Magnesium	7.03% 29.5mg	13.3% 55.7mg	420mg per day for Men 19-50 years
Manganese	33.2% 0.76mg	14.5% 0.33mg	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	12.3% 85.8mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	2.55% 87mg	3.25% 110mg	3400mg per day for Men 19-50 years
Selenium	22.6% 12.4μg	16.5% 9.08μg	55μg per day for Men 19-50 years
Sodium	9.6% 144mg	0.1% 1.54mg	1500mg per day for Men 19-50 years
Zinc	5.84% 0.64mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.022% 0.81g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Toasted Multi-grain Bread vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 3 times more Vitamin B1, 1.5 times more Vitamin B5, 2.3 times more Vitamin B6, 1.6 times more Vitamin B9 and 43.4 times more Vitamin E than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B3 per 100 kcal.
• Both Toasted Multi-grain Bread with Whole-grain as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Toasted Multi-grain Bread vs Sunflower Seeds:

• Toasted Multi-grain Bread with Whole-grain has 2.9 times more Calcium, 2.3 times more Manganese, 1.4 times more Selenium and 93.3 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.9 times more Copper, 1.9 times more Magnesium, 1.3 times more Phosphorus, 1.3 times more Potassium and 1.3 times more Zinc than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain and Dried Sunflower Seed Kernels have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Toasted Multi-grain Bread with Whole-grain has 7.5 times more Omega 3, 4.8 times more Carbohydrate, 5.4 times more Sugars, 1.9 times more Fiber and 1.4 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.5 times more Fat, 2.3 times more Saturated Fat and 6.3 times more Omega 6 than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain and Dried Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
• Both Toasted Multi-grain Bread with Whole-grain as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.