Comparing Nutrients in 1 kilogram Italian Bread VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Italian Bread	15%	10%	75%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Italian Bread	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	89.3% 2590kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	28% 27.3g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	17% 5.44g	163% 52g	32g per day for Men 19-50 years
Omega 3	85% 1.36g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	69% 11.7g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	370% 481g	185% 241g	130g per day for Men 19-50 years
Sugars	64.7% 47g	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	13% 9.3g	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	% 5.6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	55.3% 21g	292% 111g	38g per day for Men 19-50 years
Protein	169% 95g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Italian 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	485% 5.82mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	247% 3.2mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	284% 45.4mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.2% 3.7mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	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	255% 1020μg	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	19.3% 2.9mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Italian Bread	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	105% 1050mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	134% 1.2mg	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	431% 34.5mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	213% 4.9mg	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	136% 950mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	36.5% 1240mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	313% 172μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	412% 6180mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	72% 7.9mg	481% 53mg	11mg per day for Men 19-50 years
Water	10% 375g	0.32% 12g	3700g per day for Men 19-50 years

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

• Italian Bread has 5.5 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 1.6 times more Vitamin B3, 19 times more Vitamin B5, 7.7 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin C and 90 times more Vitamin E than Italian Bread.
• Both Italian Bread and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin K per 1 kg.
• Both Italian 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 Italian Bread vs Roasted Sunflower Seeds:

• Italian Bread has 1.5 times more Calcium, 206 times more Sodium and 31.3 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 15.1 times more Copper, 5 times more Magnesium, 4.3 times more Manganese, 12.2 times more Phosphorus, 6.9 times more Potassium, 4.6 times more Selenium and 6.7 times more Zinc than Italian Bread.
• Both Italian Bread and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Italian Bread has 2 times more Omega 3, 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 2.2 times more Energy, 18.2 times more Fat, 9.6 times more Saturated Fat, 27.9 times more Omega 6, 5.3 times more Fiber and 2 times more Protein than Italian Bread.
• Both Italian Bread as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.