Compare Foods

Sign in
Menu
Select from foods

Comparing Nutrients in 14 ounces Roasted Sunflower SeedsVS Toasted Rice Bran Bread

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds
12%
72%
16%
Toasted Rice Bran Bread
14%
16%
70%
14 oz ▼

Macro Nutrients

79.7%2310kcal
Energy
36%1048kcal
2310 kcalvs1048 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
204%198g
Fat
20.5%20g
198 gvs20 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
64.7%20.7g
Saturated Fat
9.56%3.06g
20.7 gvs3.06 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
17%0.27g
Omega 3
28.5%0.46g
0.27 gvs0.46 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3
765%130g
Omega 6
42%7.13g
130 gvs7.13 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
73.5%96g
Carbohydrate
144%188g
96 gvs188 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
15%11g
Sugars
28%20g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
11 gvs20 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
116%44g
Fiber
55.4%21g
44 gvs21 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
137%76.7g
Protein
68.7%38.5g
76.7 gvs38.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
35%0.42mg
Vitamin B1
188%2.25mg
Thiamine
0.42 mgvs2.25 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
75%0.98mg
Vitamin B2
89.5%1.16mg
Riboflavin
0.98 mgvs1.16 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
175%28mg
Vitamin B3
165%26.4mg
Niacin, nicotinic acid, niacinamide
28 mgvs26.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
559%28mg
Vitamin B5
20.6%1.03mg
Pantothenic acid
28 mgvs1.03 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
245%3.2mg
Vitamin B6
63.5%0.83mg
Pyridoxine
3.2 mgvs0.83 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
235%941μg
Vitamin B9
78.4%314μg
Folates and Folic Acid
941 μgvs314 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
6.17%5.56mg
Vitamin C
0%0mg
Ascorbic acid
5.56 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
691%104mg
Vitamin E
18.8%2.8mg
Tocopherols and Tocotrienols
104 mgvs2.8 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E
8.93%10.7μg
Vitamin K
3.64%4.37μg
Phytomenadione or phylloquinone
10.7 μgvs4.37 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin K

Minerals

27.8%278mg
Calcium
29.8%298mg
278 mgvs298 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium
807%7.26mg
Copper
80.3%0.72mg
7.26 mgvs0.72 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
189%15mg
Iron
194%15.6mg
15 mgvs15.6 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
122%512mg
Magnesium
72%302mg
512 mgvs302 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
364%8.37mg
Manganese
262%6.04mg
8.37 mgvs6.04 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
655%4584mg
Phosphorus
99%691mg
4584 mgvs691 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
99%3374mg
Potassium
24.7%841mg
3374 mgvs841 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
572%315μg
Selenium
225%124μg
315 μgvs124 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.79%12mg
Sodium
77.3%1159mg
12 mgvs1159 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
191%21mg
Zinc
49.8%5.48mg
21 mgvs5.48 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.13%4.76g
Water
3.85%142g
4.76 gvs142 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water
Lets compare vitamin content per 14 ounces of Roasted Sunflower Seeds vs Toasted Rice Bran Bread:
Comparing minerals per 14 ounces for Roasted Sunflower Seeds vs Toasted Rice Bran Bread:
Comparison of macro-nutrients per 14 ounces:



Compare more foods per 14 oz: