Comparing Nutrients in 14 ounces Sunflower Seeds VS Toasted Oat Bran Bread

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Toasted Oat Bran Bread	17%	16%	67%

Macro Nutrients

	Sunflower Seeds	Toasted Oat Bran Bread	Recommended Dietary Allowance
Energy	80% 2318kcal	35.4% 1028kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	19.6% 19g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	9.5% 3.04g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	28.3% 0.45g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	41% 6.94g	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	133% 173g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	46.3% 33.6g	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	% 9.92g	NA	g per day for Men 19-50 years
Fiber	90% 34g	51% 19.4g	38g per day for Men 19-50 years
Protein	147% 82.5g	80.8% 45.2g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Toasted Oat Bran Bread	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	147% 1.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	12.2% 0.16mg	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	68.5% 274μg	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% 0mg	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	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Toasted Oat Bran Bread	Recommended Dietary Allowance
Calcium	31% 310mg	28% 282mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	56.4% 0.51mg	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	170% 13.6mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	131% 3mg	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	65.8% 460mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	14.4% 488mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	238% 131μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	102% 1536mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	4.13% 153g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Toasted Oat Bran Bread:

• Dried Sunflower Seed Kernels have 3.3 times more Vitamin B1, 1.7 times more Vitamin B3, 9.9 times more Vitamin B5, 33.6 times more Vitamin B6, 3.3 times more Vitamin B9, more Vitamin C and 73.3 times more Vitamin E than Toasted Oat Bran Bread.
• While Toasted Oat Bran Bread contains more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Toasted Oat Bran Bread have similar amounts of Vitamin B2 per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Toasted Oat Bran Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sunflower Seeds vs Toasted Oat Bran Bread:

• Dried Sunflower Seed Kernels have 14.1 times more Copper, 1.5 times more Iron, 9.6 times more Magnesium, 2.6 times more Manganese, 5.7 times more Phosphorus, 5.2 times more Potassium, 1.6 times more Selenium and 4.8 times more Zinc than Toasted Oat Bran Bread.
• While Toasted Oat Bran Bread contains 43 times more Sodium and 8.1 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Toasted Oat Bran Bread have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 2.3 times more Energy, 10.7 times more Fat, 5.8 times more Saturated Fat, 13.2 times more Omega 6, 1.8 times more Fiber and 1.8 times more Protein than Toasted Oat Bran Bread.
• While Toasted Oat Bran Bread contains 1.9 times more Omega 3, 2.2 times more Carbohydrate and 3.2 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Toasted Oat Bran Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.