Comparing Nutrients in 14 ounces French Bread VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
French Bread	16%	8%	76%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	French Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	37.2% 1080kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	9.9% 9.6g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	6.56% 2.1g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	18.4% 3.14g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	70% 91g	130g per day for Men 19-50 years
Sugars	25.3% 18.3g	17% 12.3g	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	2.8% 2.02g	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	% 1.6g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 0g	% 9.4g	g per day for Men 19-50 years
Fiber	23% 8.73g	111% 42g	38g per day for Men 19-50 years
Protein	76% 42.7g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	French 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	235% 2.8mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	130% 1.7mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.7% 0.42mg	242% 3.14mg	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	122% 488μg	232% 929μg	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% 0mg	4.85% 4.37mg	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	5.56% 0.83mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	French Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	20.6% 206mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	796% 7.16mg	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	194% 15.5mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	359% 8.26mg	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	59.5% 417mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	13.7% 464mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	206% 114μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	159% 2389mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	37.5% 4.13mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	3.54% 131g	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of French Bread vs Oil Roasted Sunflower Seeds:

• French or Vienna Bread includes Sourdough have 2.2 times more Vitamin B1 and 1.5 times more Vitamin B2 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 15.3 times more Vitamin B5, 7.4 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C, 173 times more Vitamin E and 4.4 times more Vitamin K than French or Vienna Bread includes Sourdough.
• Both French or Vienna Bread includes Sourdough and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B3 per 14 oz.
• Both French or Vienna Bread includes Sourdough as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for French Bread vs Oil Roasted Sunflower Seeds:

• French or Vienna Bread includes Sourdough have 200.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Calcium, 11.9 times more Copper, 4 times more Magnesium, 3.6 times more Manganese, 10.8 times more Phosphorus, 4.1 times more Potassium, 2.7 times more Selenium and 5 times more Zinc than French or Vienna Bread includes Sourdough.
• Both French or Vienna Bread includes Sourdough and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• French or Vienna Bread includes Sourdough have 2.3 times more Carbohydrate and 1.5 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.2 times more Energy, 21.2 times more Fat, 13.4 times more Saturated Fat, 1.3 times more Omega 3, 43.3 times more Omega 6, 4.8 times more Fiber and 1.9 times more Protein than French or Vienna Bread includes Sourdough.
• Both French or Vienna Bread includes Sourdough as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.