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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Roasted Sunflower Seeds	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	79.7% 2310kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	11.8% 3.76g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	55.3% 0.89g	1.6g per day for Men 19-50 years
Omega 6	765% 130g	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	73.5% 96g	144% 187g	130g per day for Men 19-50 years
Sugars	15% 11g	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	NA	% 0g	g per day for Men 19-50 years
Fiber	116% 44g	84.6% 32g	38g per day for Men 19-50 years
Protein	137% 76.7g	103% 57.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Toasted Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	80.4% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	43.4% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	109% 17.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	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	235% 941μg	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	691% 104mg	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	27.8% 278mg	44% 441mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	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	189% 15mg	135% 10.8mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	80.3% 337mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	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	655% 4584mg	140% 980mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	258% 142μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	110% 1643mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	66.8% 7.34mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	3.37% 125g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more Vitamin B2, 1.6 times more Vitamin B3, 19.3 times more Vitamin B5, 2.8 times more Vitamin B6, 3.4 times more Vitamin B9, 14 times more Vitamin C, 65.3 times more Vitamin E and 1.8 times more Vitamin K than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 2.3 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds vs Toasted Multi-grain Bread:

• Dry Roasted Sunflower Seed Kernels no Salt have 6 times more Copper, 1.4 times more Iron, 1.5 times more Magnesium, 4.7 times more Phosphorus, 3.4 times more Potassium, 2.2 times more Selenium and 2.9 times more Zinc than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 1.6 times more Calcium and 138 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Toasted Multi-grain Bread with Whole-grain have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 2 times more Energy, 10.8 times more Fat, 5.5 times more Saturated Fat, 18.1 times more Omega 6, 1.4 times more Fiber and 1.3 times more Protein than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 3.2 times more Omega 3, 2 times more Carbohydrate and 2.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.