Comparing Nutrients in 1 kilogram Italian Bread VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Italian Bread	15%	10%	75%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Italian Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	89.3% 2590kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	28% 27.3g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	17% 5.44g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	85% 1.36g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	69% 11.7g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	370% 481g	176% 229g	130g per day for Men 19-50 years
Sugars	64.7% 47g	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	13% 9.3g	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	% 5.6g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 23.7g	g per day for Men 19-50 years
Fiber	55.3% 21g	279% 106g	38g per day for Men 19-50 years
Protein	169% 95g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Italian Bread	Oil 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	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	247% 3.2mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	284% 45.4mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.2% 3.7mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	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	255% 1020μg	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Italian Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	105% 1050mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	134% 1.2mg	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	431% 34.5mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	213% 4.9mg	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	136% 950mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	36.5% 1240mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	313% 172μg	1422% 782μg	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	474% 52mg	11mg per day for Men 19-50 years
Water	10% 375g	0.42% 15.4g	3700g per day for Men 19-50 years

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

• Italian Bread has 1.8 times more Vitamin B1 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 18.7 times more Vitamin B5, 7.6 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin C and 125.3 times more Vitamin E than Italian Bread.
• Both Italian Bread and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2, Vitamin B3 and Vitamin K per 1 kg.
• Both Italian Bread as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Italian Bread vs Oil Roasted Sunflower Seeds:

• Italian Bread has 1.2 times more Calcium, 206 times more Sodium and 24.4 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 14.9 times more Copper, 4.9 times more Magnesium, 4.2 times more Manganese, 12 times more Phosphorus, 3.9 times more Potassium, 4.5 times more Selenium and 6.6 times more Zinc than Italian Bread.
• Both Italian Bread and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Italian Bread has 1.7 times more Omega 3, 2.1 times more Carbohydrate, 1.5 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.3 times more Energy, 18.8 times more Fat, 13 times more Saturated Fat, 29.2 times more Omega 6, 5 times more Fiber and 2.1 times more Protein than Italian Bread.
• Both Italian Bread as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.