Comparing Nutrients in 14 ounces Bread, white, commercially prepared, low sodium, no salt VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Bread, white, commercially prepared, low sodium, no salt	12%	12%	76%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Bread, white, commercially prepared, low sodium, no salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	36.5% 1060kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	14.7% 14.3g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	10% 3.2g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.8g	765% 130g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 197g	73.5% 96g	130g per day for Men 19-50 years
Sugars	23.6% 17g	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	24% 9.13g	116% 44g	38g per day for Men 19-50 years
Protein	58% 32.5g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared, low sodium, no salt	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	156% 1.87mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	98% 15.8mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	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	110% 441μg	235% 941μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.96% 0.12μg	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	5.82% 0.87mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared, low sodium, no salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	43% 429mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	55.6% 0.5mg	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	150% 12mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	66% 1.52mg	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	53.3% 373mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	14% 472mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	163% 89.7μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	79% 1183mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	191% 21mg	11mg per day for Men 19-50 years
Water	3.94% 146g	0.13% 4.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Bread, white, commercially prepared, low sodium, no salt vs Roasted Sunflower Seeds:

• Bread, white, commercially prepared, low sodium, no salt has 4.5 times more Vitamin B1, 1.4 times more Vitamin B2 and more Vitamin B12 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Vitamin B3, 18.1 times more Vitamin B5, 12.6 times more Vitamin B6, 2.1 times more Vitamin B9, more Vitamin C and 118.6 times more Vitamin E than Bread, white, commercially prepared, low sodium, no salt.
• Both Bread, white, commercially prepared, low sodium, no salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin K per 14 oz.
• Both Bread, white, commercially prepared, low sodium, no salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Bread, white, commercially prepared, low sodium, no salt vs Roasted Sunflower Seeds:

• Bread, white, commercially prepared, low sodium, no salt has 1.5 times more Calcium and 99.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 14.5 times more Copper, 1.3 times more Iron, 5.4 times more Magnesium, 5.5 times more Manganese, 12.3 times more Phosphorus, 7.1 times more Potassium, 3.5 times more Selenium and 8.5 times more Zinc than Bread, white, commercially prepared, low sodium, no salt.

Comparison of macro-nutrients per 14 ounces:

• Bread, white, commercially prepared, low sodium, no salt has 2.1 times more Carbohydrate and 1.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.2 times more Energy, 13.8 times more Fat, 6.4 times more Saturated Fat, 2 times more Omega 3, 46.2 times more Omega 6, 4.8 times more Fiber and 2.4 times more Protein than Bread, white, commercially prepared, low sodium, no salt.
• Both Bread, white, commercially prepared, low sodium, no salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.