Comparing Nutrients in 14 ounces Enriched White Pita Bread VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Enriched White Pita Bread	13%	4%	83%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Enriched White Pita Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	37.6% 1091kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.76g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	2.06% 0.66g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	12% 2.03g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	170% 221g	63% 81.7g	130g per day for Men 19-50 years
Sugars	7.1% 5.16g	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	120% 45.6g	38g per day for Men 19-50 years
Protein	64.5% 36g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Enriched White Pita Bread	Toasted 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	198% 2.38mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	115% 18.4mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.5% 1.58mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	246% 3.2mg	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	106% 425μg	236% 945μg	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	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	7.94% 1.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched White Pita Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	34% 341mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	809% 7.28mg	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	130% 10.4mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	83% 1.9mg	365% 8.4mg	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	55% 385mg	657% 4596mg	700mg per day for Men 19-50 years
Potassium	14% 476mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	196% 108μg	NA	55μg per day for Men 19-50 years
Sodium	142% 2127mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	30.3% 3.33mg	191% 21mg	11mg per day for Men 19-50 years
Water	3.44% 127g	0.11% 3.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Enriched White Pita Bread vs Toasted Sunflower Seeds:

• Enriched White Pita Bread has 1.8 times more Vitamin B1 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 17.8 times more Vitamin B5, 23.7 times more Vitamin B6, 2.2 times more Vitamin B9 and more Vitamin C than Enriched White Pita Bread.
• Both Enriched White Pita Bread and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 and Vitamin B3 per 14 oz.
• Both Enriched White Pita Bread as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Enriched White Pita Bread vs Toasted Sunflower Seeds:

• Enriched White Pita Bread has 1.5 times more Calcium and 178.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 10.9 times more Copper, 2.6 times more Iron, 5 times more Magnesium, 4.4 times more Manganese, 11.9 times more Phosphorus, 4.1 times more Potassium and 6.3 times more Zinc than Enriched White Pita Bread.

Comparison of macro-nutrients per 14 ounces:

• Enriched White Pita Bread has 2.7 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.3 times more Energy, 47.3 times more Fat, 35.9 times more Saturated Fat, 3.3 times more Omega 3, 73.2 times more Omega 6, 5.2 times more Fiber and 1.9 times more Protein than Enriched White Pita Bread.
• Both Enriched White Pita Bread as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.