Comparing Nutrients in 14 ounces Oil Roasted Sunflower Seeds VS Bread, white, commercially prepared (includes soft bread crumbs)

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Bread, white, commercially prepared (includes soft bread crumbs)	13%	11%	76%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Energy	81% 2350kcal	36.4% 1056kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	13.6% 13.2g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	8.66% 2.77g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	41% 0.66g	1.6g per day for Men 19-50 years
Omega 6	799% 136g	33.3% 5.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	151% 196g	130g per day for Men 19-50 years
Sugars	17% 12.3g	31% 22.5g	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	0% 0g	13.3% 9.64g	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	% 2.94g	% 6.23g	g per day for Men 19-50 years
Sucrose	% 9.4g	% 0g	g per day for Men 19-50 years
Fiber	111% 42g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	142% 79.6g	62.7% 35g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	176% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	42.5% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	26.6% 0.35mg	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	232% 929μg	110% 441μg	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	4.85% 4.37mg	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	961% 144mg	5.82% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Calcium	34.5% 345mg	57% 572mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	44.5% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.85% 194μg	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	212% 17mg	179% 14.3mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	92% 2.13mg	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	646% 4521mg	55.6% 389mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	14.7% 500mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	159% 87.3μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	130% 1945mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	3.9% 145g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Bread, white, commercially prepared (includes soft bread crumbs) per 14 oz

Compare the macro and micronutrient content in 14 oz of Oil Roasted Sunflower Seeds versus 14 oz of Bread, white, commercially prepared (includes soft bread crumbs) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oil Roasted Sunflower Seeds vs Bread, white, commercially prepared (includes soft bread crumbs):

• 14 ounces of Oil Roasted Sunflower Seeds have 12.9 times more Vitamin B5, 9.1 times more Vitamin B6, 2.1 times more Vitamin B9, 165.1 times more Vitamin E and 15.5 times more Vitamin K than Bread, white, commercially prepared (includes soft bread crumbs).
• While 14 oz of Bread, white, commercially prepared (includes soft bread crumbs) contain 1.7 times more Vitamin B1 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Bread, white, commercially prepared (includes soft bread crumbs) provide similar amounts of Vitamin B2 and Vitamin B3 per 14 ounces.
• 14 ounces of Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Oil Roasted Sunflower Seeds vs Bread, white, commercially prepared (includes soft bread crumbs):

• 14 ounces of Oil Roasted Sunflower Seeds have 17.9 times more Copper, 5.5 times more Magnesium, 3.9 times more Manganese, 11.6 times more Phosphorus, 3.8 times more Potassium, 3.6 times more Selenium and 7 times more Zinc than Bread, white, commercially prepared (includes soft bread crumbs).
• While 14 oz of Bread, white, commercially prepared (includes soft bread crumbs) contain 1.7 times more Calcium and 163.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Bread, white, commercially prepared (includes soft bread crumbs) contain similar levels of Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Sunflower Seeds have 2.2 times more Energy, 15.4 times more Fat, 10.1 times more Saturated Fat, 24 times more Omega 6, 3.9 times more Fiber and 2.3 times more Protein than Bread, white, commercially prepared (includes soft bread crumbs).
• While 14 oz of Bread, white, commercially prepared (includes soft bread crumbs) contain 2 times more Omega 3, 2.2 times more Carbohydrate, 1.8 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.