Comparing Nutrients in 100 calories Schar, Gluten-Free, Wheat-Free, Classic White Bread VS Sunflower Seeds

Weight per 100 calories

• Schar, Gluten-Free, Wheat-Free, Classic White Bread: 41.7g
• Sunflower Seeds: 17g

Dried Sunflower Seed Kernels have 2.4 times more energy per unit of mass than Schar, Gluten-Free, Wheat-Free, Classic White Bread, which is very high in comparison to other foods. Schar, Gluten-Free, Wheat-Free, Classic White Bread having above average energy density.

Which food has more nutrients per 100 calories - Schar, Gluten-Free, Wheat-Free, Classic White Bread or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.92% 1.86g	9.1% 8.8g	97g per day for Men 19-50 years
Saturated Fat	1.27% 0.41g	2.4% 0.76g	32g per day for Men 19-50 years
Omega 3	0.39% 0.006g	0.64% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.21g	23.2% 3.95g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.8% 19.2g	2.63% 3.42g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	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	0.45% 0.33g	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	% 0.42g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 0.43g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	3.88% 1.47g	38g per day for Men 19-50 years
Protein	2.83% 1.6g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.057% 0.51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	4.68% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.9% 1.43mg	8.92% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.87% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.2% 0.015mg	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	1.56% 6.25μg	9.7% 39μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0.27% 0.24mg	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	40% 6.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.63% 66.3mg	1.34% 13.4mg	1000mg per day for Men 19-50 years
Copper	4.03% 0.036mg	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	16.5% 1.32mg	11.2% 0.9mg	8mg per day for Men 19-50 years
Magnesium	1.1% 4.6mg	13.3% 55.7mg	420mg per day for Men 19-50 years
Manganese	3.2% 0.073mg	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	3.27% 23mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	0.81% 27.5mg	3.25% 110mg	3400mg per day for Men 19-50 years
Selenium	0.3% 0.17μg	16.5% 9.08μg	55μg per day for Men 19-50 years
Sodium	12.3% 184mg	0.1% 1.54mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.49% 18.3g	0.022% 0.81g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Schar, Gluten-Free, Wheat-Free, Classic White Bread vs Sunflower Seeds:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 3.5 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 14.9 times more Vitamin B6 and 6.2 times more Vitamin B9 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B3 per 100 kcal.

Comparing minerals per 100 calories for Schar, Gluten-Free, Wheat-Free, Classic White Bread vs Sunflower Seeds:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 5 times more Calcium, 1.5 times more Iron and 119.2 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 8.5 times more Copper, 12.1 times more Magnesium, 4.6 times more Manganese, 4.9 times more Phosphorus, 4 times more Potassium, 54.5 times more Selenium and 4.4 times more Zinc than Schar, Gluten-Free, Wheat-Free, Classic White Bread.

Comparison of macro-nutrients per 100 calories:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 5.6 times more Carbohydrate, 3.1 times more Sugars and 1.4 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.7 times more Fat, 1.9 times more Saturated Fat, 19.1 times more Omega 6 and 2.2 times more Protein than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread and Dried Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Glucose and Sucrose in 100 kcal.