Comparing Nutrients in 14 ounces Potato Bread VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Potato Bread	19%	11%	70%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Potato Bread	Sunflower Seeds	Recommended Dietary Allowance
Energy	36.4% 1056kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.4g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	61% 79.4g	130g per day for Men 19-50 years
Sugars	51.3% 37.2g	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	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	% 9.92g	g per day for Men 19-50 years
Fiber	66% 25g	90% 34g	38g per day for Men 19-50 years
Protein	88.6% 49.6g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Potato Bread	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62% 0.75mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.24mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.92mg	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	125% 500μg	225% 901μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	25% 0.6μg	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	1.32% 7.94IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.4% 1.87mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Bread	Sunflower Seeds	Recommended Dietary Allowance
Calcium	74.6% 746mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	41.5% 0.37mg	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	112% 8.93mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	43.7% 1mg	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	209% 1465mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	84% 2850mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	68.6% 37.7μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	99% 1488mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	52% 5.7mg	180% 20mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Potato Bread vs Sunflower Seeds:

• Potato Bread has 8 times more Vitamin A, more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.9 times more Vitamin B1, 3.3 times more Vitamin B2, 6.7 times more Vitamin B3, 1.4 times more Vitamin B5, 5.8 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin C and 74.8 times more Vitamin E than Potato Bread.
• Both Potato Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Potato Bread vs Sunflower Seeds:

• Potato Bread has 2.4 times more Calcium and 41.7 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 19.1 times more Copper, 2.3 times more Iron, 11.6 times more Magnesium, 7.7 times more Manganese, 1.8 times more Phosphorus, 5.6 times more Selenium and 3.5 times more Zinc than Potato Bread.
• Both Potato Bread and Dried Sunflower Seed Kernels have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Potato Bread has 2.4 times more Carbohydrate and 3.6 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Energy, 16.4 times more Fat, more Saturated Fat, more Omega 3, more Omega 6, 1.4 times more Fiber and 1.7 times more Protein than Potato Bread.
• Both Potato Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.