Comparing Nutrients in 1 kilogram Whole Wheat French Bread VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat French Bread	14%	4%	82%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Whole Wheat French Bread	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	82.4% 2390kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	163% 52g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	32% 5.4g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	378% 491g	185% 241g	130g per day for Men 19-50 years
Sugars	0% 0g	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	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	111% 42g	292% 111g	38g per day for Men 19-50 years
Protein	149% 83.3g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat 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	435% 5.2mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	194% 2.52mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	244% 39mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	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	240% 960μg	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	20% 3mg	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

	Whole Wheat French Bread	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	42% 420mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	209% 1.88mg	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	94% 7.5mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	NA	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	227% 1590mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	48% 1630mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	571% 314μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	250% 3750mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	481% 53mg	11mg per day for Men 19-50 years
Water	10.8% 398g	0.32% 12g	3700g per day for Men 19-50 years

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

• Whole Wheat French or Vienna Bread has 4.9 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Vitamin B3, 5 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin C, 87 times more Vitamin E and 3.9 times more Vitamin K than Whole Wheat French or Vienna Bread.
• Both Whole Wheat French or Vienna Bread and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 1 kg.
• Both Whole Wheat French or Vienna Bread 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 Whole Wheat French Bread vs Roasted Sunflower Seeds:

• Whole Wheat French or Vienna Bread has 125 times more Sodium and 33.2 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Calcium, 9.7 times more Copper, 5.1 times more Iron, 2.5 times more Magnesium, 7.3 times more Phosphorus, 5.2 times more Potassium, 2.5 times more Selenium and 4.6 times more Zinc than Whole Wheat French or Vienna Bread.

Comparison of macro-nutrients per 1 kilogram:

• Whole Wheat French or Vienna Bread has 2 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.4 times more Energy, 47.9 times more Fat, more Saturated Fat, 2 times more Omega 3, 60.6 times more Omega 6, more Sugars, 2.6 times more Fiber and 2.3 times more Protein than Whole Wheat French or Vienna Bread.
• Both Whole Wheat French or Vienna Bread as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.