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

Macros Ratio

	Protein	Fat	Carbs
Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	9%	27%	64%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	107% 3090kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	96% 93g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	8.3% 2.66g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	522% 8.35g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	92% 15.7g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	378% 491g	176% 229g	130g per day for Men 19-50 years
Sugars	135% 98g	43% 31g	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	0% 0g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 23.7g	g per day for Men 19-50 years
Fiber	129% 49g	279% 106g	38g per day for Men 19-50 years
Protein	129% 72.5g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Oil 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	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	246% 3.2mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88% 14mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.2% 0.9mg	609% 7.9mg	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	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26% 31μg	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	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	60% 600mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	2004% 18mg	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	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	74% 310mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	220% 5.05mg	904% 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	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	36% 1230mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	NA	1422% 782μg	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	474% 52mg	11mg per day for Men 19-50 years
Water	8.75% 324g	0.42% 15.4g	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 Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain 1.8 times more Vitamin B1, 2.9 times more Vitamin B3 and 8.8 times more Vitamin B6 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 Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 per 1 kg.

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

• Whole Grain gluten-free Bread made with tapioca starch and brown rice flour has 170 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Calcium, 24.4 times more Copper, 5.6 times more Iron, 4.1 times more Magnesium, 4.1 times more Manganese, 14.8 times more Phosphorus, 3.9 times more Potassium and 9 times more Zinc than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.

Comparison of macro-nutrients per 1 kilogram:

• Whole Grain gluten-free Bread made with tapioca starch and brown rice flour has 10.3 times more Omega 3, 2.1 times more Carbohydrate, 3.2 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Energy, 5.5 times more Fat, 26.6 times more Saturated Fat, 21.8 times more Omega 6, 2.2 times more Fiber and 2.8 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 Oil Roasted Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 1 kg.