Comparing Nutrients in 14 ounces Toasted Commercially Prepared Whole-wheat Bread VS 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%

Macro Nutrients

	Toasted Commercially Prepared Whole-wheat Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	42% 1214kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	16.7% 16g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.66g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.8g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	156% 203g	70% 91g	130g per day for Men 19-50 years
Sugars	31.6% 23g	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	NA	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	NA	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 9.4g	g per day for Men 19-50 years
Fiber	78.3% 29.8g	111% 42g	38g per day for Men 19-50 years
Protein	115% 64.6g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Toasted Commercially Prepared Whole-wheat Bread	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	124% 1.5mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86.7% 1.13mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	142% 22.7mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.3% 2.87mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.4% 0.94mg	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	51.6% 206μg	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	16.7% 2.5mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.8% 35.7μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Commercially Prepared Whole-wheat Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	51.6% 516mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	295% 2.66mg	796% 7.16mg	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	147% 11.7mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	94% 393mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	439% 10mg	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	172% 1203mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	38% 1294mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	380% 209μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	149% 2242mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	77.6% 8.53mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	2.6% 96g	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Toasted Commercially Prepared Whole-wheat Bread vs Oil Roasted Sunflower Seeds:

• Toasted Commercially Prepared Whole-wheat Bread has 1.4 times more Vitamin B3 and 2.9 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 9.6 times more Vitamin B5, 3.3 times more Vitamin B6, 4.5 times more Vitamin B9, more Vitamin C and 57.7 times more Vitamin E than Toasted Commercially Prepared Whole-wheat Bread.
• Both Toasted Commercially Prepared Whole-wheat Bread and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B2 per 14 oz.
• Both Toasted Commercially Prepared Whole-wheat Bread as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Toasted Commercially Prepared Whole-wheat Bread has 1.5 times more Calcium, 1.2 times more Manganese and 188.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.7 times more Copper, 1.4 times more Iron, 1.3 times more Magnesium, 3.8 times more Phosphorus, 1.5 times more Potassium, 1.5 times more Selenium and 2.4 times more Zinc than Toasted Commercially Prepared Whole-wheat Bread.

Comparison of macro-nutrients per 14 ounces:

• Toasted Commercially Prepared Whole-wheat Bread has 2.2 times more Carbohydrate and 1.9 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Energy, 12.6 times more Fat, 7.7 times more Saturated Fat, 2.6 times more Omega 3, 48.2 times more Omega 6 and 1.4 times more Fiber than Toasted Commercially Prepared Whole-wheat Bread.
• Both Toasted Commercially Prepared Whole-wheat Bread and Oil Roasted Sunflower Seed Kernels have similar amounts of Protein per 14 oz.
• Both Toasted Commercially Prepared Whole-wheat Bread as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.