Comparing Nutrients in 14 ounces Bread, white, commercially prepared (includes soft bread crumbs) VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Bread, white, commercially prepared (includes soft bread crumbs)	13%	11%	76%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Bread, white, commercially prepared (includes soft bread crumbs)	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	36.4% 1056kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	13.6% 13.2g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	8.66% 2.77g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	41% 0.66g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	33.3% 5.66g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	70% 91g	130g per day for Men 19-50 years
Sugars	31% 22.5g	17% 12.3g	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	13.3% 9.64g	0% 0g	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	% 6.23g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 0g	% 9.4g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	111% 42g	38g per day for Men 19-50 years
Protein	62.7% 35g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared (includes soft bread crumbs)	Oil 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	176% 2.1mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.13mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.6% 0.35mg	242% 3.14mg	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	110% 441μg	232% 929μg	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	4.85% 4.37mg	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	5.82% 0.87mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared (includes soft bread crumbs)	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	57% 572mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	44.5% 0.4mg	796% 7.16mg	0.9mg per day for Men 19-50 years
Fluoride	4.85% 194μg	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	179% 14.3mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	359% 8.26mg	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	55.6% 389mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	159% 87.3μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	130% 1945mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	26.7% 2.94mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	3.9% 145g	0.17% 6.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Bread, white, commercially prepared (includes soft bread crumbs) VS Oil Roasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Bread, white, commercially prepared (includes soft bread crumbs) versus 14 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Bread, white, commercially prepared (includes soft bread crumbs) vs Oil Roasted Sunflower Seeds:

• 14 ounces of Bread, white, commercially prepared (includes soft bread crumbs) have 1.7 times more Vitamin B1 than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 12.9 times more Vitamin B5, 9.1 times more Vitamin B6, 2.1 times more Vitamin B9, 165.1 times more Vitamin E and 15.5 times more Vitamin K than Bread, white, commercially prepared (includes soft bread crumbs).
• Both Bread, white, commercially prepared (includes soft bread crumbs) and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B2 and Vitamin B3 per 14 ounces.
• 14 ounces of Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Vitamin E and Vitamin K
• Both Bread, white, commercially prepared (includes soft bread crumbs) as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Bread, white, commercially prepared (includes soft bread crumbs) vs Oil Roasted Sunflower Seeds:

• 14 ounces of Bread, white, commercially prepared (includes soft bread crumbs) have 1.7 times more Calcium and 163.3 times more Sodium than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 17.9 times more Copper, 5.5 times more Magnesium, 3.9 times more Manganese, 11.6 times more Phosphorus, 3.8 times more Potassium, 3.6 times more Selenium and 7 times more Zinc than Bread, white, commercially prepared (includes soft bread crumbs).
• Both Bread, white, commercially prepared (includes soft bread crumbs) and Oil Roasted Sunflower Seeds contain similar levels of Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Bread, white, commercially prepared (includes soft bread crumbs) have 2 times more Omega 3, 2.2 times more Carbohydrate, 1.8 times more Sugars and more Fructose than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 2.2 times more Energy, 15.4 times more Fat, 10.1 times more Saturated Fat, 24 times more Omega 6, 3.9 times more Fiber and 2.3 times more Protein than Bread, white, commercially prepared (includes soft bread crumbs).