Comparing Nutrients in 1 kilogram Toasted Bread VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Toasted Bread	17%	12%	71%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Toasted Bread	Sunflower Seeds	Recommended Dietary Allowance
Energy	108% 3130kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.7g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	31% 9.9g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	101% 1.6g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	92% 15.6g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	429% 558g	154% 200g	130g per day for Men 19-50 years
Sugars	88.6% 64.2g	36% 26g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 25g	g per day for Men 19-50 years
Fiber	124% 47g	226% 86g	38g per day for Men 19-50 years
Protein	231% 130g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Toasted Bread	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	366% 4.4mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	294% 3.82mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	391% 62.5mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.56mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	1035% 13.5mg	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	215% 860μg	568% 2270μg	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	2.22% 2mg	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	16% 2.4mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47.5% 57μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Bread	Sunflower Seeds	Recommended Dietary Allowance
Calcium	165% 1650mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	220% 1.98mg	2000% 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	511% 41mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	599% 13.8mg	848% 19.5mg	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	269% 1880mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	65.6% 2230mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	607% 334μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	401% 6010mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	134% 14.7mg	455% 50mg	11mg per day for Men 19-50 years
Water	6.55% 242g	1.28% 47.3g	3700g per day for Men 19-50 years

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

• Toasted Wheat Bread has more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.4 times more Vitamin B1, 1.3 times more Vitamin B3, 2.5 times more Vitamin B5, 8.8 times more Vitamin B6, 2.6 times more Vitamin B9, 7 times more Vitamin C and 146.5 times more Vitamin E than Toasted Wheat Bread.
• Both Toasted Wheat Bread and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 1 kg.
• Both Toasted Wheat Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Toasted Bread vs Sunflower Seeds:

• Toasted Wheat Bread has 2.1 times more Calcium and 66.8 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 9.1 times more Copper, 1.3 times more Iron, 5.5 times more Magnesium, 1.4 times more Manganese, 3.5 times more Phosphorus, 2.9 times more Potassium, 1.6 times more Selenium and 3.4 times more Zinc than Toasted Wheat Bread.

Comparison of macro-nutrients per 1 kilogram:

• Toasted Wheat Bread has 2.7 times more Omega 3, 2.8 times more Carbohydrate and 2.5 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Energy, 12.1 times more Fat, 4.5 times more Saturated Fat, 14.8 times more Omega 6, 1.8 times more Fiber and 1.6 times more Protein than Toasted Wheat Bread.
• Both Toasted Wheat Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.