Comparing Nutrients in 14 ounces Roasted Sunflower Seeds VS Bread, white, commercially prepared, low sodium, no salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Bread, white, commercially prepared, low sodium, no salt	12%	12%	76%

Macro Nutrients

	Roasted Sunflower Seeds	Bread, white, commercially prepared, low sodium, no salt	Recommended Dietary Allowance
Energy	79.7% 2310kcal	36.5% 1060kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	14.7% 14.3g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	10% 3.2g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	765% 130g	16.6% 2.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	151% 197g	130g per day for Men 19-50 years
Sugars	15% 11g	23.6% 17g	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	24% 9.13g	38g per day for Men 19-50 years
Protein	137% 76.7g	58% 32.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Bread, white, commercially prepared, low sodium, no salt	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	156% 1.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	98% 15.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	19.5% 0.25mg	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	110% 441μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.96% 0.12μg	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	5.82% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Bread, white, commercially prepared, low sodium, no salt	Recommended Dietary Allowance
Calcium	27.8% 278mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	55.6% 0.5mg	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	150% 12mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	66% 1.52mg	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	53.3% 373mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	14% 472mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	163% 89.7μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	79% 1183mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Bread, white, commercially prepared, low sodium, no salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Sunflower Seeds versus 14 oz of Bread, white, commercially prepared, low sodium, no salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Roasted Sunflower Seeds vs Bread, white, commercially prepared, low sodium, no salt:

• 14 ounces of Roasted Sunflower Seeds have 1.8 times more Vitamin B3, 18.1 times more Vitamin B5, 12.6 times more Vitamin B6, 2.1 times more Vitamin B9 and 118.6 times more Vitamin E than Bread, white, commercially prepared, low sodium, no salt.
• While 14 oz of Bread, white, commercially prepared, low sodium, no salt contain 4.5 times more Vitamin B1 and 1.4 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Bread, white, commercially prepared, low sodium, no salt provide similar amounts of Vitamin K per 14 ounces.
• 14 ounces of Bread, white, commercially prepared, low sodium, no salt have insufficient amounts of Vitamin E
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Bread, white, commercially prepared, low sodium, no salt 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 Bread, white, commercially prepared, low sodium, no salt:

• 14 ounces of Roasted Sunflower Seeds have 14.5 times more Copper, 1.3 times more Iron, 5.4 times more Magnesium, 5.5 times more Manganese, 12.3 times more Phosphorus, 7.1 times more Potassium, 3.5 times more Selenium and 8.5 times more Zinc than Bread, white, commercially prepared, low sodium, no salt.
• While 14 oz of Bread, white, commercially prepared, low sodium, no salt contain 1.5 times more Calcium and 99.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Sunflower Seeds have 2.2 times more Energy, 13.8 times more Fat, 6.4 times more Saturated Fat, 2 times more Omega 3, 46.2 times more Omega 6, 4.8 times more Fiber and 2.4 times more Protein than Bread, white, commercially prepared, low sodium, no salt.
• While 14 oz of Bread, white, commercially prepared, low sodium, no salt contain 2.1 times more Carbohydrate and 1.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.