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

Macros Ratio

	Protein	Fat	Carbs
Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	9%	27%	64%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	107% 3090kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	96% 93g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	8.3% 2.66g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	522% 8.35g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	92% 15.7g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	378% 491g	158% 206g	130g per day for Men 19-50 years
Sugars	135% 98g	NA	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	303% 115g	38g per day for Men 19-50 years
Protein	129% 72.5g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Toasted 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	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	246% 3.2mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88% 14mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.2% 0.9mg	619% 8.05mg	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	595% 2380μg	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	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

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	60% 600mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	2038% 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	851% 68mg	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	919% 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	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	36% 1230mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	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	482% 53mg	11mg per day for Men 19-50 years
Water	8.75% 324g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Grain gluten-free Bread made with tapioca starch and brown rice flour VS Toasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour versus 1 kg of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.8 times more Vitamin B1, 3 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.
• Both Whole Grain gluten-free Bread made with tapioca starch and brown rice flour and Toasted Sunflower Seeds provide similar amounts of Vitamin B2 per one kilogram.

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

• 1 kilogram of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour has 170 times more Sodium than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 24.8 times more Copper, 9 times more Iron, 4.2 times more Magnesium, 4.2 times more Manganese, 15 times more Phosphorus, 4 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 Toasted Sunflower Seeds contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour has 10.6 times more Omega 3 and 2.4 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 2 times more Energy, 6.1 times more Fat, 22.4 times more Saturated Fat, 23.8 times more Omega 6, 2.3 times more Fiber and 2.4 times more Protein than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.