Comparing Nutrients in 14 ounces Multi-grain Bread VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Multi-grain Bread	20%	14%	66%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Multi-grain Bread	Sunflower Seeds	Recommended Dietary Allowance
Energy	36.3% 1052kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 16.8g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	11% 3.46g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	51% 0.81g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	39% 6.6g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	132% 172g	61% 79.4g	130g per day for Men 19-50 years
Sugars	35% 25.4g	14.3% 10.4g	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	13.4% 9.72g	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	% 6.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 9.92g	g per day for Men 19-50 years
Fiber	77.3% 29.4g	90% 34g	38g per day for Men 19-50 years
Protein	95% 53g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Multi-grain Bread	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.7% 1.33mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.3% 1.04mg	411% 5.34mg	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	74.4% 298μg	225% 901μg	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	0.44% 0.4mg	6.17% 5.56mg	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	9.8% 1.47mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multi-grain Bread	Sunflower Seeds	Recommended Dietary Allowance
Calcium	41% 409mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	124% 1.1mg	794% 7.14mg	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	124% 9.92mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	73.7% 310mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	349% 8.04mg	336% 7.74mg	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	129% 905mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	27% 913mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	237% 131μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	101% 1512mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	61.3% 6.75mg	180% 20mg	11mg per day for Men 19-50 years
Water	3.96% 147g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Multi-grain Bread vs Sunflower Seeds:

• Multi-grain Bread has more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.3 times more Vitamin B1, 2.7 times more Vitamin B2, 2.1 times more Vitamin B3, 3.4 times more Vitamin B5, 5.1 times more Vitamin B6, 3 times more Vitamin B9, 14 times more Vitamin C and 95.1 times more Vitamin E than Multi-grain Bread.
• Both Multi-grain Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Multi-grain Bread vs Sunflower Seeds:

• Multi-grain Bread has 1.3 times more Calcium and 42.3 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.4 times more Copper, 2.1 times more Iron, 4.2 times more Magnesium, 2.9 times more Phosphorus, 2.8 times more Potassium, 1.6 times more Selenium and 2.9 times more Zinc than Multi-grain Bread.
• Both Multi-grain Bread and Dried Sunflower Seed Kernels have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Multi-grain Bread has 3.4 times more Omega 3, 2.2 times more Carbohydrate and 2.4 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Energy, 12.2 times more Fat, 5.1 times more Saturated Fat, 13.8 times more Omega 6 and 1.6 times more Protein than Multi-grain Bread.
• Both Multi-grain Bread and Dried Sunflower Seed Kernels have similar amounts of Fiber per 14 oz.
• Both Multi-grain Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.