Comparing Nutrients in 14 ounces Sunflower Seeds VS Toasted Multi-grain Bread

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Sunflower Seeds	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	80% 2318kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	11.8% 3.76g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	55.3% 0.89g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	42.3% 7.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	144% 187g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	38% 27.5g	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	14.6% 10.6g	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	% 7.3g	g per day for Men 19-50 years
Sucrose	% 9.92g	% 0g	g per day for Men 19-50 years
Fiber	90% 34g	84.6% 32g	38g per day for Men 19-50 years
Protein	147% 82.5g	103% 57.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Toasted Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	80.4% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	43.4% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	109% 17.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	87.3% 1.14mg	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	225% 901μg	69.5% 278μg	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	6.17% 5.56mg	0.44% 0.4mg	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	931% 140mg	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	31% 310mg	44% 441mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	135% 1.2mg	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	260% 21mg	135% 10.8mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	80.3% 337mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	380% 8.74mg	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	374% 2619mg	140% 980mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	258% 142μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	110% 1643mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	66.8% 7.34mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	3.37% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Toasted Multi-grain Bread:

• Dried Sunflower Seed Kernels have 6.1 times more Vitamin B1, 2.5 times more Vitamin B2, 1.9 times more Vitamin B3, 3.1 times more Vitamin B5, 4.7 times more Vitamin B6, 3.2 times more Vitamin B9, 14 times more Vitamin C and 87.9 times more Vitamin E than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sunflower Seeds vs Toasted Multi-grain Bread:

• Dried Sunflower Seed Kernels have 5.9 times more Copper, 1.9 times more Iron, 3.8 times more Magnesium, 2.7 times more Phosphorus, 2.6 times more Potassium, 1.5 times more Selenium and 2.7 times more Zinc than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 1.4 times more Calcium and 46 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Toasted Multi-grain Bread with Whole-grain have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 2 times more Energy, 11.2 times more Fat, 4.7 times more Saturated Fat, 12.7 times more Omega 6 and 1.4 times more Protein than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 3.7 times more Omega 3, 2.4 times more Carbohydrate and 2.6 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Toasted Multi-grain Bread with Whole-grain have similar amounts of Fiber per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.