Comparing Nutrients in 14 ounces Schar, Gluten-Free, Wheat-Free, Classic White Bread VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Sunflower Seeds	Recommended Dietary Allowance
Energy	33% 953kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	18.3% 17.7g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	12% 3.88g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	11.6% 1.97g	538% 91g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	141% 183g	61% 79.4g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	14.3% 10.4g	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	4.32% 3.14g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 9.92g	g per day for Men 19-50 years
Fiber	53.3% 20.2g	90% 34g	38g per day for Men 19-50 years
Protein	27% 15g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	169% 2.02mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85% 13.6mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	411% 5.34mg	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	15% 59.5μg	225% 901μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	6.17% 5.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Sunflower Seeds	Recommended Dietary Allowance
Calcium	63% 631mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	794% 7.14mg	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	157% 12.6mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	336% 7.74mg	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	31% 218mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	7.7% 262mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	117% 1750mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	180% 20mg	11mg per day for Men 19-50 years
Water	4.7% 174g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Schar, Gluten-Free, Wheat-Free, Classic White Bread vs Sunflower Seeds:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 1.4 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.9 times more Vitamin B1, 2.4 times more Vitamin B3, 36.4 times more Vitamin B6 and 15.1 times more Vitamin B9 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.

Comparing minerals per 14 ounces for Schar, Gluten-Free, Wheat-Free, Classic White Bread vs Sunflower Seeds:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 2 times more Calcium, 49 times more Sodium and 9.3 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 20.7 times more Copper, 1.7 times more Iron, 29.5 times more Magnesium, 11.1 times more Manganese, 12 times more Phosphorus, 9.8 times more Potassium, 132.5 times more Selenium and 10.6 times more Zinc than Schar, Gluten-Free, Wheat-Free, Classic White Bread.

Comparison of macro-nutrients per 14 ounces:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 2.3 times more Carbohydrate and 1.3 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.4 times more Energy, 11.5 times more Fat, 4.6 times more Saturated Fat, 4 times more Omega 3, 46.5 times more Omega 6, 1.7 times more Fiber and 5.5 times more Protein than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 14 oz.