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

Weight per 100 calories

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

Roasted Sunflower Seeds have 2 times more energy per 100g than Toasted Multi-grain Bread. It has very high energy density when compared to other foods. Toasted Multi-grain Bread with Whole-grain having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Roasted Sunflower Seeds	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.82% 8.56g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	33% 5.63g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.2% 4.14g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	0.65% 0.47g	3.32% 2.4g	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	1.28% 0.93g	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	% 0.64g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	5% 1.9g	7.4% 2.8g	38g per day for Men 19-50 years
Protein	5.93% 3.32g	9% 5.04g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Toasted Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	7.03% 0.084mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.25% 0.042mg	3.8% 0.049mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.56% 1.2mg	9.54% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	2.53% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	7.64% 0.099mg	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	10% 40.7μg	6.08% 24.3μg	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	0.27% 0.24mg	0.039% 0.035mg	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	30% 4.5mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.39% 0.46μg	0.43% 0.52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	1.2% 12mg	3.85% 38.5mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	12% 0.11mg	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	8.16% 0.65mg	12% 0.94mg	8mg per day for Men 19-50 years
Magnesium	5.28% 22mg	7.03% 29.5mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	33.2% 0.76mg	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	28.4% 198mg	12.3% 85.8mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	2.55% 87mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	22.6% 12.4μg	55μg per day for Men 19-50 years
Sodium	0.034% 0.52mg	9.6% 144mg	1500mg per day for Men 19-50 years
Zinc	8.26% 0.91mg	5.84% 0.64mg	11mg per day for Men 19-50 years
Water	0.006% 0.21g	0.3% 11g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 9.5 times more Vitamin B5, 1.4 times more Vitamin B6, 1.7 times more Vitamin B9 and 32.3 times more Vitamin E than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 4.6 times more Vitamin B1 and 1.3 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Toasted Multi-grain Bread with Whole-grain have similar amounts of Vitamin B2 per 100 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2.9 times more Copper, 2.3 times more Phosphorus, 1.7 times more Potassium and 1.4 times more Zinc than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 3.2 times more Calcium, 1.4 times more Iron, 1.3 times more Magnesium, 2.1 times more Manganese and 278.9 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Toasted Multi-grain Bread with Whole-grain have similar amounts of Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 5.4 times more Fat, 2.7 times more Saturated Fat and 9 times more Omega 6 than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 6.5 times more Omega 3, 4 times more Carbohydrate, 5.1 times more Sugars, 1.5 times more Fiber and 1.5 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Toasted Multi-grain Bread with Whole-grain have similar amounts of Energy per 100 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.