Comparing Nutrients in 14 ounces Roasted Sunflower Seeds VS Bread, white, commercially prepared, toasted

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Bread, white, commercially prepared, toasted	12%	12%	76%

Macro Nutrients

	Roasted Sunflower Seeds	Bread, white, commercially prepared, toasted	Recommended Dietary Allowance
Energy	79.7% 2310kcal	39.7% 1151kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	9.48% 3.03g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	54.6% 0.87g	1.6g per day for Men 19-50 years
Omega 6	765% 130g	43.6% 7.4g	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	166% 216g	130g per day for Men 19-50 years
Sugars	15% 11g	34% 24.6g	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	30.3% 11.5g	38g per day for Men 19-50 years
Protein	137% 76.7g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Bread, white, commercially prepared, toasted	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	137% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	103% 1.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	97% 15.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	19.2% 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	103% 413μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.3% 0.079μg	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	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	11.2% 13.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Bread, white, commercially prepared, toasted	Recommended Dietary Allowance
Calcium	27.8% 278mg	47.2% 472mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	61% 0.55mg	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	165% 13.2mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	72.6% 1.67mg	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	58.4% 409mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	15.3% 520mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	224% 123μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	142% 2131mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	3.26% 121g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Bread, white, commercially prepared, toasted per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Sunflower Seeds versus 14 oz of Bread, white, commercially prepared, toasted 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, toasted:

• 14 ounces of Roasted Sunflower Seeds have 1.8 times more Vitamin B3, 25.3 times more Vitamin B5, 12.8 times more Vitamin B6, 2.3 times more Vitamin B9 and 108.8 times more Vitamin E than Bread, white, commercially prepared, toasted.
• While 14 oz of Bread, white, commercially prepared, toasted contain 3.9 times more Vitamin B1, 1.4 times more Vitamin B2 and 1.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• 14 ounces of Bread, white, commercially prepared, toasted have insufficient amounts of Vitamin E
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Bread, white, commercially prepared, toasted 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, toasted:

• 14 ounces of Roasted Sunflower Seeds have 13.3 times more Copper, 5 times more Magnesium, 5 times more Manganese, 11.2 times more Phosphorus, 6.5 times more Potassium, 2.6 times more Selenium and 7.8 times more Zinc than Bread, white, commercially prepared, toasted.
• While 14 oz of Bread, white, commercially prepared, toasted contain 1.7 times more Calcium and 179 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Bread, white, commercially prepared, toasted contain similar levels of Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Sunflower Seeds have 2 times more Energy, 12.5 times more Fat, 6.8 times more Saturated Fat, 17.5 times more Omega 6, 3.8 times more Fiber and 2.1 times more Protein than Bread, white, commercially prepared, toasted.
• While 14 oz of Bread, white, commercially prepared, toasted contain 3.2 times more Omega 3, 2.3 times more Carbohydrate and 2.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.