Comparing Nutrients in 100 calories Oatmeal Reduced-calorie Bread VS Oil Roasted Sunflower Seeds

Weight per 100 calories

• Oatmeal Reduced-calorie Bread: 47.6g
• Oil Roasted Sunflower Seeds: 17g

Oil Roasted Sunflower Seed Kernels have 2.8 times more energy per unit of mass than Oatmeal Reduced-calorie Bread, which is very high in comparison to other foods. Oatmeal Reduced-calorie Bread having above average energy density.

Which food has more nutrients per 100 calories - Oatmeal Reduced-calorie Bread or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Oatmeal Reduced-calorie Bread	13%	13%	74%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Oatmeal Reduced-calorie Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.67g	8.93% 8.67g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	3.73% 1.2g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	0.86% 0.014g	1.6g per day for Men 19-50 years
Omega 6	3.6% 0.61g	34% 5.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	2.97% 3.87g	130g per day for Men 19-50 years
Sugars	NA	0.72% 0.53g	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	NA	0% 0g	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	NA	% 0.13g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	NA	4.7% 1.8g	38g per day for Men 19-50 years
Protein	6.46% 3.6g	6.05% 3.4g	56g per day for Men 19-50 years

Vitamins

	Oatmeal Reduced-calorie Bread	Oil Roasted 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	14% 0.17mg	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.3% 0.13mg	3.64% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9% 1.44mg	4.36% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.1% 0.21mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.65% 0.021mg	10.3% 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	6.55% 26μg	9.9% 39.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2% 0.048μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.11% 0.095mg	0.21% 0.19mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	41% 6.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.44% 0.52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oatmeal Reduced-calorie Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.48% 54.8mg	1.47% 14.7mg	1000mg per day for Men 19-50 years
Copper	5.24% 0.047mg	34% 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	13.7% 1.1mg	9.04% 0.72mg	8mg per day for Men 19-50 years
Magnesium	2.72% 11.4mg	5.1% 21.5mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	15.3% 0.35mg	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	6.8% 47.6mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	1.74% 59mg	2.4% 81.6mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	24% 13.2μg	55μg per day for Men 19-50 years
Sodium	12.3% 185mg	0.034% 0.51mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	0.57% 21g	0.007% 0.26g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Oatmeal Reduced-calorie Bread vs Oil Roasted Sunflower Seeds:

• Oatmeal Reduced-calorie Bread has 3.1 times more Vitamin B1, 2.8 times more Vitamin B2, 2.1 times more Vitamin B3 and more Vitamin B12 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 5.7 times more Vitamin B5, 6.2 times more Vitamin B6 and 1.5 times more Vitamin B9 than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin C in 100 kcal.

Comparing minerals per 100 calories for Oatmeal Reduced-calorie Bread vs Oil Roasted Sunflower Seeds:

• Oatmeal Reduced-calorie Bread has 3.7 times more Calcium, 1.5 times more Iron and 364.6 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 6.5 times more Copper, 1.9 times more Magnesium, 1.4 times more Manganese, 4 times more Phosphorus, 1.4 times more Potassium and 2.2 times more Zinc than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Oil Roasted Sunflower Seed Kernels have similar amounts of Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Oatmeal Reduced-calorie Bread has 2.2 times more Omega 3 and 5.3 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 5.2 times more Fat, 4.2 times more Saturated Fat and 9.4 times more Omega 6 than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy and Protein per 100 kcal.
• Both Oatmeal Reduced-calorie Bread as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.