Compare Foods

Sign in
Menu
Select from foods

Comparing Nutrients in 14 ounces Toasted Commercially Prepared Whole-wheat BreadVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Toasted Commercially Prepared Whole-wheat Bread
21%
12%
67%
Oil Roasted Sunflower Seeds
13%
73%
14%
14 oz ▼

Macro Nutrients

42%1214kcal
Energy
81%2350kcal
1214 kcalvs2350 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Baked Products rich in Energy
16.7%16g
Fat
210%204g
16 gvs204 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Baked Products rich in Fat
11.4%3.66g
Saturated Fat
87.7%28g
3.66 gvs28 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Baked Products rich in Saturated Fat
7.7%0.12g
Omega 3
20%0.32g
0.12 gvs0.32 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Baked Products rich in Omega 3
16.6%2.8g
Omega 6
799%136g
2.8 gvs136 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Baked Products rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Baked Products rich in Cholesterol
156%203g
Carbohydrate
70%91g
203 gvs91 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Baked Products rich in Carbohydrate
31.6%23g
Sugars
17%12.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
23 gvs12.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Baked Products rich in Sugars
NA
Fructose
0%0g
≤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]
NA gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Baked Products rich in Fructose
NA
Glucose
%2.94g
NA gvs2.94 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Baked Products rich in Glucose
NA
Sucrose
%9.4g
NA gvs9.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Baked Products rich in Sucrose
78.3%29.8g
Fiber
111%42g
29.8 gvs42 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Baked Products rich in Fiber
115%64.6g
Protein
142%79.6g
64.6 gvs79.6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Baked Products rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin A Buy Preformed Vegan Vitamin A
124%1.5mg
Vitamin B1
106%1.27mg
Thiamine
1.5 mgvs1.27 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B1 Buy Vegan Vitamin B1
86.7%1.13mg
Vitamin B2
85.5%1.1mg
Riboflavin
1.13 mgvs1.1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B2 Buy Vegan Vitamin B2
142%22.7mg
Vitamin B3
102%16.4mg
Niacin, nicotinic acid, niacinamide
22.7 mgvs16.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
57.3%2.87mg
Vitamin B5
551%27.5mg
Pantothenic acid
2.87 mgvs27.5 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
72.4%0.94mg
Vitamin B6
242%3.14mg
Pyridoxine
0.94 mgvs3.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B7
51.6%206μg
Vitamin B9
232%929μg
Folates and Folic Acid
206 μgvs929 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
4.85%4.37mg
Ascorbic acid
0 mgvs4.37 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Baked Products rich in Vitamin D Buy Vegan Vitamin D
16.7%2.5mg
Vitamin E
961%144mg
Tocopherols and Tocotrienols
2.5 mgvs144 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin E
29.8%35.7μg
Vitamin K
10.3%12.3μg
Phytomenadione or phylloquinone
35.7 μgvs12.3 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin K

Minerals

51.6%516mg
Calcium
34.5%345mg
516 mgvs345 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Baked Products rich in Calcium
295%2.66mg
Copper
796%7.16mg
2.66 mgvs7.16 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Baked Products rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Baked Products rich in Fluoride
147%11.7mg
Iron
212%17mg
11.7 mgvs17 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Baked Products rich in Iron
94%393mg
Magnesium
120%504mg
393 mgvs504 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Baked Products rich in Magnesium
439%10mg
Manganese
359%8.26mg
10 mgvs8.26 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Baked Products rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Baked Products rich in Molybdenum
172%1203mg
Phosphorus
646%4521mg
1203 mgvs4521 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Baked Products rich in Phosphorus
38%1294mg
Potassium
56.4%1917mg
1294 mgvs1917 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Baked Products rich in Potassium
380%209μg
Selenium
564%310μg
209 μgvs310 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Baked Products rich in Selenium
149%2242mg
Sodium
0.79%12mg
2242 mgvs12 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Baked Products rich in Sodium
77.6%8.53mg
Zinc
188%20.7mg
8.53 mgvs20.7 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Baked Products rich in Zinc
2.6%96g
Water
0.17%6.1g
96 gvs6.1 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Baked Products rich in Water

Nutrient Comparison: Toasted Commercially Prepared Whole-wheat Bread VS Oil Roasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Toasted Commercially Prepared Whole-wheat Bread 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 Toasted Commercially Prepared Whole-wheat Bread vs Oil Roasted Sunflower Seeds:

Comparing minerals per 14 ounces for Toasted Commercially Prepared Whole-wheat Bread vs Oil Roasted Sunflower Seeds:

Comparison of macro-nutrients per 14 ounces:




Compare more foods per 14 oz: