Comparing Nutrients in 14 ounces Toasted Sunflower Seeds VS Schar, Gluten-Free, Wheat-Free, Classic White Bread

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%

Macro Nutrients

	Toasted Sunflower Seeds	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Energy	84.7% 2457kcal	33% 953kcal	2900kcal per day for Men 19-50 years
Fat	232% 225g	18.3% 17.7g	97g per day for Men 19-50 years
Saturated Fat	74% 23.6g	12% 3.88g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	873% 148g	11.6% 1.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	63% 81.7g	141% 183g	130g per day for Men 19-50 years
Sugars	NA	18.3% 13.3g	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	4.32% 3.14g	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	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	120% 45.6g	53.3% 20.2g	38g per day for Men 19-50 years
Protein	122% 68.3g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.3mg	169% 2.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	85% 13.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	560% 28mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	11.3% 0.15mg	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	236% 945μg	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.17% 5.56mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Calcium	22.6% 226mg	63% 631mg	1000mg per day for Men 19-50 years
Copper	809% 7.28mg	38.4% 0.35mg	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	338% 27mg	157% 12.6mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	365% 8.4mg	30.4% 0.7mg	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	657% 4596mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	57.3% 1949mg	7.7% 262mg	3400mg per day for Men 19-50 years
Selenium	NA	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	117% 1750mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	4.7% 174g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Toasted Sunflower Seeds vs Schar, Gluten-Free, Wheat-Free, Classic White Bread:

• Toasted Sunflower Seed Kernels no Salt have 1.2 times more Vitamin B3, 21.8 times more Vitamin B6 and 15.9 times more Vitamin B9 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While Schar, Gluten-Free, Wheat-Free, Classic White Bread contains 1.6 times more Vitamin B1 and 1.8 times more Vitamin B2 than Toasted Sunflower Seed Kernels no Salt.

Comparing minerals per 14 ounces for Toasted Sunflower Seeds vs Schar, Gluten-Free, Wheat-Free, Classic White Bread:

• Toasted Sunflower Seed Kernels no Salt have 21.1 times more Copper, 2.1 times more Iron, 11.7 times more Magnesium, 12 times more Manganese, 21.1 times more Phosphorus, 7.4 times more Potassium and 11.3 times more Zinc than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While Schar, Gluten-Free, Wheat-Free, Classic White Bread contains 2.8 times more Calcium, 147 times more Sodium and 43.9 times more Water than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 14 ounces:

• Toasted Sunflower Seed Kernels no Salt have 2.6 times more Energy, 12.7 times more Fat, 6.1 times more Saturated Fat, 5.3 times more Omega 3, 75.4 times more Omega 6, 2.3 times more Fiber and 4.5 times more Protein than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While Schar, Gluten-Free, Wheat-Free, Classic White Bread contains 2.2 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Schar, Gluten-Free, Wheat-Free, Classic White Bread have insufficient amounts of Glucose and Sucrose in 14 oz.