Comparing Nutrients in 14 ounces Bread Sticks VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Bread Sticks	12%	21%	67%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Bread Sticks	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	56.4% 1635kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	39% 37.7g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	60.5% 0.97g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	79% 13.4g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	63% 81.7g	130g per day for Men 19-50 years
Sugars	6.9% 5g	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	31.3% 12g	120% 45.6g	38g per day for Men 19-50 years
Protein	85% 47.6g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Bread Sticks	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	195% 2.34mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	169% 2.2mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	131% 21mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.14mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	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	161% 643μg	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	26.7% 4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.28% 8.73μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread Sticks	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	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	212% 17mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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	68.6% 480mg	657% 4596mg	700mg per day for Men 19-50 years
Potassium	14.5% 492mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	271% 149μg	NA	55μg per day for Men 19-50 years
Sodium	189% 2830mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.65% 24.2g	0.11% 3.97g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Bread Sticks 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 Bread Sticks vs Toasted Sunflower Seeds:

• 14 ounces of Bread Sticks have 1.8 times more Vitamin B1, 1.9 times more Vitamin B2 and 1.3 times more Vitamin B3 than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 13.1 times more Vitamin B5, 11 times more Vitamin B6 and 1.5 times more Vitamin B9 than Plain Bread Sticks.
• Both Plain Bread Sticks as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Bread Sticks have 237.7 times more Sodium than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 2.6 times more Calcium, 9.8 times more Copper, 1.6 times more Iron, 4 times more Magnesium, 3.8 times more Manganese, 9.6 times more Phosphorus, 4 times more Potassium and 6 times more Zinc than Plain Bread Sticks.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Bread Sticks have 3.1 times more Omega 3 and 3.3 times more Carbohydrate than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 1.5 times more Energy, 6 times more Fat, 4.2 times more Saturated Fat, 11.1 times more Omega 6, 3.8 times more Fiber and 1.4 times more Protein than Plain Bread Sticks.