Comparing Nutrients in 14 ounces Toasted Multi-grain Bread VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Toasted Multi-grain Bread	20%	14%	66%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Toasted Multi-grain Bread	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	39.4% 1143kcal	84.4% 2449kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.3g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	11.8% 3.76g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	55.3% 0.89g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	42.3% 7.2g	227% 38.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	71% 93g	130g per day for Men 19-50 years
Sugars	38% 27.5g	57.7% 42g	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	14.6% 10.6g	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	% 7.3g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 41.7g	g per day for Men 19-50 years
Fiber	84.6% 32g	59.5% 22.6g	38g per day for Men 19-50 years
Protein	103% 57.6g	122% 68.6g	56g per day for Men 19-50 years

Vitamins

	Toasted Multi-grain Bread	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80.4% 0.96mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.4% 0.56mg	49.8% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	167% 26.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	93% 4.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.3% 1.14mg	168% 2.2mg	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	69.5% 278μg	235% 941μg	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	12% 10.7mg	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	10.6% 1.6mg	606% 91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Multi-grain Bread	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	44% 441mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	135% 1.2mg	704% 6.34mg	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	135% 10.8mg	204% 16.4mg	8mg per day for Men 19-50 years
Magnesium	80.3% 337mg	294% 1234mg	420mg per day for Men 19-50 years
Manganese	380% 8.74mg	358% 8.23mg	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	140% 980mg	378% 2643mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	67.2% 2286mg	3400mg per day for Men 19-50 years
Selenium	258% 142μg	753% 414μg	55μg per day for Men 19-50 years
Sodium	110% 1643mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	66.8% 7.34mg	176% 19.4mg	11mg per day for Men 19-50 years
Water	3.37% 125g	0.067% 2.46g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Multi-grain Bread VS Sunflower Seed Butter per 14 oz

Compare the macro and micronutrient content in 14 oz of Toasted Multi-grain Bread versus 14 oz of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Toasted Multi-grain Bread vs Sunflower Seed Butter:

• 14 ounces of Toasted Multi-grain Bread have 4.6 times more Vitamin B1 than Sunflower Seed Butter.
• While 14 oz of Sunflower Seed Butter no Salt contain 1.5 times more Vitamin B3, 3.2 times more Vitamin B5, 1.9 times more Vitamin B6, 3.4 times more Vitamin B9, 27 times more Vitamin C and 57.2 times more Vitamin E than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread and Sunflower Seed Butter provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Toasted Multi-grain Bread have insufficient amounts of Vitamin C
• Both Toasted Multi-grain Bread with Whole-grain as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Toasted Multi-grain Bread vs Sunflower Seed Butter:

• 14 ounces of Toasted Multi-grain Bread have 1.7 times more Calcium and 138 times more Sodium than Sunflower Seed Butter.
• While 14 oz of Sunflower Seed Butter no Salt contain 5.2 times more Copper, 1.5 times more Iron, 3.7 times more Magnesium, 2.7 times more Phosphorus, 2.3 times more Potassium, 2.9 times more Selenium and 2.6 times more Zinc than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread and Sunflower Seed Butter contain similar levels of Manganese per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Toasted Multi-grain Bread have 4.5 times more Omega 3, 2 times more Carbohydrate, more Fructose and 1.4 times more Fiber than Sunflower Seed Butter.
• While 14 oz of Sunflower Seed Butter no Salt contain 2.1 times more Energy, 12 times more Fat, 4.9 times more Saturated Fat, 5.4 times more Omega 6 and 1.5 times more Sugars than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread and Sunflower Seed Butter offer comparable quantities of Protein per 14 ounces.