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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Toasted Oat Bran Bread	17%	16%	67%

Macro Nutrients

	Roasted Sunflower Seeds	Toasted Oat Bran Bread	Recommended Dietary Allowance
Energy	79.7% 2310kcal	35.4% 1028kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	19.6% 19g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	9.5% 3.04g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	28.3% 0.45g	1.6g per day for Men 19-50 years
Omega 6	765% 130g	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	73.5% 96g	133% 173g	130g per day for Men 19-50 years
Sugars	15% 11g	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	NA	NA	g per day for Men 19-50 years
Fiber	116% 44g	51% 19.4g	38g per day for Men 19-50 years
Protein	137% 76.7g	80.8% 45.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Toasted Oat Bran Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	147% 1.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	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	235% 941μg	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	691% 104mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Toasted Oat Bran Bread	Recommended Dietary Allowance
Calcium	27.8% 278mg	28% 282mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	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	189% 15mg	170% 13.6mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	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	655% 4584mg	65.8% 460mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	14.4% 488mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	238% 131μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	102% 1536mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	4.13% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Toasted Oat Bran Bread per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Sunflower Seeds versus 14 oz of Toasted Oat Bran Bread to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Roasted Sunflower Seeds have 1.5 times more Vitamin B3, 61.8 times more Vitamin B5, 20.1 times more Vitamin B6, 3.4 times more Vitamin B9, 54.4 times more Vitamin E and 2.1 times more Vitamin K than Toasted Oat Bran Bread.
• While 14 oz of Toasted Oat Bran Bread contain 4.2 times more Vitamin B1 and 1.4 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• 14 ounces of Toasted Oat Bran Bread have insufficient amounts of Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Toasted Oat Bran Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Roasted Sunflower Seeds have 14.3 times more Copper, 3.8 times more Magnesium, 2.8 times more Manganese, 10 times more Phosphorus, 6.9 times more Potassium, 2.4 times more Selenium and 5 times more Zinc than Toasted Oat Bran Bread.
• While 14 oz of Toasted Oat Bran Bread contain 129 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Toasted Oat Bran Bread contain similar levels of Calcium and Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Sunflower Seeds have 2.2 times more Energy, 10.4 times more Fat, 6.8 times more Saturated Fat, 18.8 times more Omega 6, 2.3 times more Fiber and 1.7 times more Protein than Toasted Oat Bran Bread.
• While 14 oz of Toasted Oat Bran Bread contain 1.7 times more Omega 3, 1.8 times more Carbohydrate and 3.1 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.