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

Macros Ratio

	Protein	Fat	Carbs
Toasted Commercially Prepared Whole-wheat Bread	21%	12%	67%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Toasted Commercially Prepared Whole-wheat Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	42% 1214kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	16.7% 16g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.66g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.8g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	156% 203g	63% 81.7g	130g per day for Men 19-50 years
Sugars	31.6% 23g	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	78.3% 29.8g	120% 45.6g	38g per day for Men 19-50 years
Protein	115% 64.6g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Toasted Commercially Prepared Whole-wheat Bread	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	124% 1.5mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86.7% 1.13mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	142% 22.7mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.3% 2.87mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.4% 0.94mg	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	51.6% 206μg	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	16.7% 2.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.8% 35.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Commercially Prepared Whole-wheat Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	51.6% 516mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	295% 2.66mg	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	147% 11.7mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	94% 393mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	439% 10mg	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	172% 1203mg	657% 4596mg	700mg per day for Men 19-50 years
Potassium	38% 1294mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	380% 209μg	NA	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	191% 21mg	11mg per day for Men 19-50 years
Water	2.6% 96g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Commercially Prepared Whole-wheat Bread VS Toasted 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 Toasted 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 Toasted Sunflower Seeds:

• 14 ounces of Toasted Commercially Prepared Whole-wheat Bread have 1.4 times more Vitamin B3 than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 9.8 times more Vitamin B5, 3.4 times more Vitamin B6 and 4.6 times more Vitamin B9 than Toasted Commercially Prepared Whole-wheat Bread.
• Both Toasted Commercially Prepared Whole-wheat Bread and Toasted Sunflower Seeds provide similar amounts of Vitamin B1 and Vitamin B2 per 14 ounces.
• Both Toasted Commercially Prepared Whole-wheat Bread 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 Toasted Commercially Prepared Whole-wheat Bread vs Toasted Sunflower Seeds:

• 14 ounces of Toasted Commercially Prepared Whole-wheat Bread have 2.3 times more Calcium, 1.2 times more Manganese and 188.3 times more Sodium than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 2.7 times more Copper, 2.3 times more Iron, 1.3 times more Magnesium, 3.8 times more Phosphorus, 1.5 times more Potassium and 2.5 times more Zinc than Toasted Commercially Prepared Whole-wheat Bread.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Toasted Commercially Prepared Whole-wheat Bread have 2.5 times more Carbohydrate than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 2 times more Energy, 14 times more Fat, 6.5 times more Saturated Fat, 2.5 times more Omega 3, 52.7 times more Omega 6 and 1.5 times more Fiber than Toasted Commercially Prepared Whole-wheat Bread.
• Both Toasted Commercially Prepared Whole-wheat Bread and Toasted Sunflower Seeds offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Toasted Commercially Prepared Whole-wheat Bread provide inadequate amounts of Omega 3