Comparing Nutrients in 1 kilogram French Bread VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
French Bread	16%	8%	76%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	French Bread	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	94% 2720kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	25% 24g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	16.5% 5.3g	163% 52g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	399% 519g	185% 241g	130g per day for Men 19-50 years
Sugars	63.7% 46.2g	37.7% 27.3g	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	7.03% 5.1g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	58% 22g	292% 111g	38g per day for Men 19-50 years
Protein	192% 108g	345% 193g	56g per day for Men 19-50 years

Vitamins

	French Bread	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	592% 7.1mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	328% 4.27mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	301% 48mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.55mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.3% 1.07mg	618% 8.04mg	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	308% 1230μg	593% 2370μg	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	0% 0mg	15.6% 14mg	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	14% 2.1mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.83% 7μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	French Bread	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	52% 520mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	2033% 18.3mg	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	489% 39mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	251% 5.77mg	917% 21mg	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	150% 1050mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	34.4% 1170mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	520% 286μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	401% 6020mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	481% 53mg	11mg per day for Men 19-50 years
Water	8.9% 330g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of French Bread vs Roasted Sunflower Seeds:

• French or Vienna Bread includes Sourdough have 6.7 times more Vitamin B1 and 1.7 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Vitamin B3, 15.5 times more Vitamin B5, 7.5 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C, 124.3 times more Vitamin E and 3.9 times more Vitamin K than French or Vienna Bread includes Sourdough.
• Both French or Vienna Bread includes Sourdough as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for French Bread vs Roasted Sunflower Seeds:

• French or Vienna Bread includes Sourdough have 200.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Calcium, 12 times more Copper, 4 times more Magnesium, 3.7 times more Manganese, 11 times more Phosphorus, 7.3 times more Potassium, 2.8 times more Selenium and 5.1 times more Zinc than French or Vienna Bread includes Sourdough.
• Both French or Vienna Bread includes Sourdough and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• French or Vienna Bread includes Sourdough have 2.2 times more Carbohydrate and 1.7 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Energy, 20.6 times more Fat, 9.9 times more Saturated Fat, 41.5 times more Omega 6, 5 times more Fiber and 1.8 times more Protein than French or Vienna Bread includes Sourdough.
• Both French or Vienna Bread includes Sourdough and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Omega 3 per 1 kg.
• Both French or Vienna Bread includes Sourdough as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.