Comparing Nutrients in 14 ounces Whole Grain gluten-free Bread made with tapioca starch and brown rice flour VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	9%	27%	64%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	42.3% 1226kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	38.2% 37g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.06g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	207% 3.3g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	36.6% 6.23g	799% 136g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	150% 195g	70% 91g	130g per day for Men 19-50 years
Sugars	53.7% 39g	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	7.6% 5.5g	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	% 6.4g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 0g	% 9.4g	g per day for Men 19-50 years
Fiber	51% 19.4g	111% 42g	38g per day for Men 19-50 years
Protein	51.4% 28.8g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.5% 0.71mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	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	NA	232% 929μg	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	4.85% 4.37mg	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	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	24% 238mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	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	37.7% 3mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	87% 2mg	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	43.7% 306mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	14.4% 488mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	NA	564% 310μg	55μg per day for Men 19-50 years
Sodium	135% 2024mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	3.47% 128g	0.17% 6.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Grain gluten-free Bread made with tapioca starch and brown rice flour VS Oil Roasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour versus 14 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour vs Oil Roasted Sunflower Seeds:

• 14 oz of Oil Roasted Sunflower Seed Kernels contain 1.8 times more Vitamin B1, 2.9 times more Vitamin B3 and 8.8 times more Vitamin B6 than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• Both Whole Grain gluten-free Bread made with tapioca starch and brown rice flour and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B2 per 14 ounces.

Comparing minerals per 14 ounces for Whole Grain gluten-free Bread made with tapioca starch and brown rice flour vs Oil Roasted Sunflower Seeds:

• 14 ounces of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour have 170 times more Sodium than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 1.5 times more Calcium, 24.4 times more Copper, 5.6 times more Iron, 4.1 times more Magnesium, 4.1 times more Manganese, 14.8 times more Phosphorus, 3.9 times more Potassium and 9 times more Zinc than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour have 10.3 times more Omega 3, 2.1 times more Carbohydrate and 3.2 times more Sugars than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 1.9 times more Energy, 5.5 times more Fat, 26.6 times more Saturated Fat, 21.8 times more Omega 6, 2.2 times more Fiber and 2.8 times more Protein than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.