Comparing Nutrients in 100 calories Oil Roasted Sunflower Seeds VS Toasted Commercially Prepared Whole-wheat Bread

Weight per 100 calories

• Oil Roasted Sunflower Seeds: 17g
• Toasted Commercially Prepared Whole-wheat Bread: 32.7g

Oil Roasted Sunflower Seeds have 1.9 times more energy per 100g than Toasted Commercially Prepared Whole-wheat Bread. It has very high energy density when compared to other foods. Toasted Commercially Prepared Whole-wheat Bread having high energy density.

Discover which food has more nutrients per 100 calories - Oil Roasted Sunflower Seeds or Toasted Commercially Prepared Whole-wheat Bread?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Toasted Commercially Prepared Whole-wheat Bread	21%	12%	67%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.93% 8.67g	1.37% 1.33g	97g per day for Men 19-50 years
Saturated Fat	3.73% 1.2g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	0.86% 0.014g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	34% 5.78g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.97% 3.87g	13% 16.7g	130g per day for Men 19-50 years
Sugars	0.72% 0.53g	2.6% 1.9g	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% 0g	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	% 0.13g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	4.7% 1.8g	6.45% 2.45g	38g per day for Men 19-50 years
Protein	6.05% 3.4g	9.5% 5.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.64% 0.047mg	7.14% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.36% 0.7mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	4.7% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.3% 0.13mg	5.96% 0.077mg	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	9.9% 39.5μg	4.25% 17μg	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	0.21% 0.19mg	0% 0mg	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	41% 6.14mg	1.37% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.44% 0.52μg	2.45% 2.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Calcium	1.47% 14.7mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	24.3% 0.22mg	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	9.04% 0.72mg	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	5.1% 21.5mg	7.7% 32.4mg	420mg per day for Men 19-50 years
Manganese	15.3% 0.35mg	36% 0.83mg	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	27.5% 192mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	2.4% 81.6mg	3.13% 107mg	3400mg per day for Men 19-50 years
Selenium	24% 13.2μg	31.3% 17μg	55μg per day for Men 19-50 years
Sodium	0.034% 0.51mg	12.3% 185mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	6.4% 0.7mg	11mg per day for Men 19-50 years
Water	0.007% 0.26g	0.21% 7.92g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Toasted Commercially Prepared Whole-wheat Bread Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oil Roasted Sunflower Seeds or Toasted Commercially Prepared Whole-wheat Bread?

Lets compare vitamin content per 100 calories of Oil Roasted Sunflower Seeds vs Toasted Commercially Prepared Whole-wheat Bread:

• 100 calories of Oil Roasted Sunflower Seeds have 5 times more Vitamin B5, 1.7 times more Vitamin B6, 2.3 times more Vitamin B9 and 29.8 times more Vitamin E than Toasted Commercially Prepared Whole-wheat Bread.
• While 100 kcal of Toasted Commercially Prepared Whole-wheat Bread contain 2.3 times more Vitamin B1, 2 times more Vitamin B2, 2.7 times more Vitamin B3 and 5.6 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 100 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin K
• 100 calories of Toasted Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Toasted Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Oil Roasted Sunflower Seeds vs Toasted Commercially Prepared Whole-wheat Bread:

• 100 calories of Oil Roasted Sunflower Seeds have 1.4 times more Copper, 1.9 times more Phosphorus and 1.3 times more Zinc than Toasted Commercially Prepared Whole-wheat Bread.
• While 100 kcal of Toasted Commercially Prepared Whole-wheat Bread contain 2.9 times more Calcium, 1.3 times more Iron, 1.5 times more Magnesium, 2.4 times more Manganese, 1.3 times more Potassium, 1.3 times more Selenium and 364.4 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• 100 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oil Roasted Sunflower Seeds have 6.5 times more Fat, 4 times more Saturated Fat and 24.9 times more Omega 6 than Toasted Commercially Prepared Whole-wheat Bread.
• While 100 kcal of Toasted Commercially Prepared Whole-wheat Bread contain 4.3 times more Carbohydrate, 3.6 times more Sugars, 1.4 times more Fiber and 1.6 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Toasted Commercially Prepared Whole-wheat Bread offer comparable quantities of Energy per 100 calories.
• 100 calories of Toasted Commercially Prepared Whole-wheat Bread provide inadequate amounts of Omega 6
• Both Oil Roasted Sunflower Seed Kernels as well as Toasted Commercially Prepared Whole-wheat Bread provide inadequate amounts of Omega 3 in 100 calories.