Comparing Nutrients in 14 ounces Potato Bread VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Potato Bread	19%	11%	70%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Potato Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	36.4% 1056kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.4g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	63% 81.7g	130g per day for Men 19-50 years
Sugars	51.3% 37.2g	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	66% 25g	120% 45.6g	38g per day for Men 19-50 years
Protein	88.6% 49.6g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Potato Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62% 0.75mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.24mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.92mg	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	125% 500μg	236% 945μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	74.6% 746mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	41.5% 0.37mg	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	112% 8.93mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	43.7% 1mg	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	209% 1465mg	657% 4596mg	700mg per day for Men 19-50 years
Potassium	84% 2850mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	68.6% 37.7μg	NA	55μg per day for Men 19-50 years
Sodium	99% 1488mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	52% 5.7mg	191% 21mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Bread VS Toasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Potato Bread versus 14 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Potato Bread have more Vitamin A and more Vitamin B12 than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Vitamin B1, 2.7 times more Vitamin B2, 3.4 times more Vitamin B3, 8.6 times more Vitamin B5, 3.5 times more Vitamin B6 and 1.9 times more Vitamin B9 than Potato Bread.
• 14 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin B12
• Both Potato Bread as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Potato Bread have 3.3 times more Calcium, 1.5 times more Potassium and 125 times more Sodium than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 19.5 times more Copper, 3 times more Iron, 4.6 times more Magnesium, 8.4 times more Manganese, 3.1 times more Phosphorus and 3.7 times more Zinc than Potato Bread.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Potato Bread have 2.3 times more Carbohydrate than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 2.3 times more Energy, 18.1 times more Fat, more Saturated Fat, more Omega 3, more Omega 6, 1.8 times more Fiber and 1.4 times more Protein than Potato Bread.
• 14 ounces of Potato Bread provide inadequate amounts of Omega 3 and Omega 6