Comparing Nutrients in 14 ounces Pumpernickel Bread VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pumpernickel Bread	14%	11%	75%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Pumpernickel Bread	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	34.2% 992kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	12.7% 12.3g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	5.42% 1.73g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	26.7% 4.54g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	73.5% 96g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	15% 11g	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	68% 25.8g	116% 44g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Pumpernickel Bread	Roasted 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	108% 1.3mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.7% 12.3mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	245% 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	92% 369μg	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% 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	11% 1.67mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpernickel Bread	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	27% 270mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	807% 7.26mg	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	142% 11.4mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	225% 5.18mg	364% 8.37mg	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	101% 706mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	24.3% 826mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	177% 97μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	158% 2365mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	53.4% 5.87mg	191% 21mg	11mg per day for Men 19-50 years
Water	4.07% 150g	0.13% 4.76g	3700g per day for Men 19-50 years

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

• Pumpernickel Bread has 3.1 times more Vitamin B1 and 1.2 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.3 times more Vitamin B3, 17.4 times more Vitamin B5, 6.4 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin C, 62.1 times more Vitamin E and 3.4 times more Vitamin K than Pumpernickel Bread.
• Both Pumpernickel Bread as well as Dry Roasted 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 Pumpernickel Bread vs Roasted Sunflower Seeds:

• Pumpernickel Bread has 198.7 times more Sodium and 31.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 6.4 times more Copper, 1.3 times more Iron, 2.4 times more Magnesium, 1.6 times more Manganese, 6.5 times more Phosphorus, 4.1 times more Potassium, 3.2 times more Selenium and 3.6 times more Zinc than Pumpernickel Bread.
• Both Pumpernickel Bread and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Pumpernickel Bread has 1.3 times more Omega 3 and 2 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.3 times more Energy, 16.1 times more Fat, 11.9 times more Saturated Fat, 28.6 times more Omega 6, 5.2 times more Sugars, 1.7 times more Fiber and 2.2 times more Protein than Pumpernickel Bread.
• Both Pumpernickel Bread as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.