Comparing Nutrients in 1 kilogram Oatmeal Reduced-calorie Bread VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Oatmeal Reduced-calorie Bread	13%	13%	74%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Oatmeal Reduced-calorie Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	72.4% 2100kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	18.7% 6g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	76% 13g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	333% 433g	176% 229g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	NA	279% 106g	38g per day for Men 19-50 years
Protein	136% 76g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Oatmeal Reduced-calorie 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	290% 3.48mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	189% 30.3mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86% 4.3mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.6% 0.45mg	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	138% 550μg	585% 2340μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	41.7% 1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.22% 2mg	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

	Oatmeal Reduced-calorie Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	115% 1150mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	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	288% 23mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	234% 5.4mg	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	143% 1000mg	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	418% 230μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	259% 3880mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	75.5% 8.3mg	474% 52mg	11mg per day for Men 19-50 years
Water	12% 440g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oatmeal Reduced-calorie Bread vs Oil Roasted Sunflower Seeds:

• Oatmeal Reduced-calorie Bread has more Vitamin B12 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Vitamin B3, 16.1 times more Vitamin B5, 17.6 times more Vitamin B6, 4.3 times more Vitamin B9 and 5.5 times more Vitamin C than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B2 per 1 kg.
• Both Oatmeal Reduced-calorie Bread as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A in 1 kg.

Comparing minerals per 1 kilogram for Oatmeal Reduced-calorie Bread vs Oil Roasted Sunflower Seeds:

• Oatmeal Reduced-calorie Bread has 1.3 times more Calcium, 129.3 times more Sodium and 28.6 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 18.2 times more Copper, 1.9 times more Iron, 5.3 times more Magnesium, 3.9 times more Manganese, 11.4 times more Phosphorus, 3.9 times more Potassium, 3.4 times more Selenium and 6.3 times more Zinc than Oatmeal Reduced-calorie Bread.

Comparison of macro-nutrients per 1 kilogram:

• Oatmeal Reduced-calorie Bread has 1.9 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.8 times more Energy, 14.7 times more Fat, 11.8 times more Saturated Fat, 1.3 times more Omega 3, 26.5 times more Omega 6 and 2.6 times more Protein than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.