Comparing Nutrients in 1 kilogram Whole Grain gluten-free Bread made with tapioca starch and brown rice flour VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	9%	27%	64%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	107% 3090kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	96% 93g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	8.3% 2.66g	163% 52g	32g per day for Men 19-50 years
Omega 3	522% 8.35g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	92% 15.7g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	378% 491g	185% 241g	130g per day for Men 19-50 years
Sugars	135% 98g	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	19% 14g	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	% 16g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	129% 49g	292% 111g	38g per day for Men 19-50 years
Protein	129% 72.5g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	150% 1.8mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	246% 3.2mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88% 14mg	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	69.2% 0.9mg	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	NA	593% 2370μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	15.6% 14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	60% 600mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	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	95% 7.6mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	74% 310mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	220% 5.05mg	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	110% 770mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	36% 1230mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	NA	1442% 793μg	55μg per day for Men 19-50 years
Sodium	340% 5100mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	52.7% 5.8mg	481% 53mg	11mg per day for Men 19-50 years
Water	8.75% 324g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour vs Roasted Sunflower Seeds:

• Whole Grain gluten-free Bread made with tapioca starch and brown rice flour has 1.7 times more Vitamin B1 and 1.3 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5 times more Vitamin B3 and 8.9 times more Vitamin B6 than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.

Comparing minerals per 1 kilogram for Whole Grain gluten-free Bread made with tapioca starch and brown rice flour vs Roasted Sunflower Seeds:

• Whole Grain gluten-free Bread made with tapioca starch and brown rice flour has 170 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 24.7 times more Copper, 5 times more Iron, 4.2 times more Magnesium, 4.2 times more Manganese, 15 times more Phosphorus, 6.9 times more Potassium and 9.1 times more Zinc than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• Both Whole Grain gluten-free Bread made with tapioca starch and brown rice flour and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Whole Grain gluten-free Bread made with tapioca starch and brown rice flour has 12.1 times more Omega 3, 2 times more Carbohydrate and 3.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Energy, 5.3 times more Fat, 19.6 times more Saturated Fat, 20.9 times more Omega 6, 2.3 times more Fiber and 2.7 times more Protein than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• Both Whole Grain gluten-free Bread made with tapioca starch and brown rice flour as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 1 kg.