Comparing Nutrients in 1 kilogram Bread, white, commercially prepared (includes soft bread crumbs) VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Bread, white, commercially prepared (includes soft bread crumbs)	13%	11%	76%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Bread, white, commercially prepared (includes soft bread crumbs)	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	92% 2660kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	34.3% 33.3g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	22% 7g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	104% 1.66g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	84% 14.3g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	380% 494g	176% 229g	130g per day for Men 19-50 years
Sugars	78.2% 56.7g	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	33.5% 24.3g	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	% 15.7g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 23.7g	g per day for Men 19-50 years
Fiber	71% 27g	279% 106g	38g per day for Men 19-50 years
Protein	158% 88.5g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared (includes soft bread crumbs)	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	444% 5.33mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	187% 2.43mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	299% 47.8mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.36mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	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	278% 1110μg	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	14.7% 2.2mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared (includes soft bread crumbs)	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	144% 1440mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	2004% 18mg	0.9mg per day for Men 19-50 years
Fluoride	12.2% 489μg	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	451% 36mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	233% 5.36mg	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	140% 980mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	37% 1260mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	400% 220μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	327% 4900mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	67.3% 7.4mg	474% 52mg	11mg per day for Men 19-50 years
Water	9.84% 364g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Bread, white, commercially prepared (includes soft bread crumbs) VS Oil Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Bread, white, commercially prepared (includes soft bread crumbs) versus 1 kg of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Bread, white, commercially prepared (includes soft bread crumbs) vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Bread, white, commercially prepared (includes soft bread crumbs) has 1.7 times more Vitamin B1 than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 12.9 times more Vitamin B5, 9.1 times more Vitamin B6, 2.1 times more Vitamin B9, 165.1 times more Vitamin E and 15.5 times more Vitamin K than Bread, white, commercially prepared (includes soft bread crumbs).
• Both Bread, white, commercially prepared (includes soft bread crumbs) and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B2 and Vitamin B3 per one kilogram.
• 1 kilogram of Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Vitamin E and Vitamin K
• Both Bread, white, commercially prepared (includes soft bread crumbs) as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Bread, white, commercially prepared (includes soft bread crumbs) vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Bread, white, commercially prepared (includes soft bread crumbs) has 1.7 times more Calcium and 163.3 times more Sodium than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 17.9 times more Copper, 5.5 times more Magnesium, 3.9 times more Manganese, 11.6 times more Phosphorus, 3.8 times more Potassium, 3.6 times more Selenium and 7 times more Zinc than Bread, white, commercially prepared (includes soft bread crumbs).
• Both Bread, white, commercially prepared (includes soft bread crumbs) and Oil Roasted Sunflower Seeds contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Bread, white, commercially prepared (includes soft bread crumbs) has 2 times more Omega 3, 2.2 times more Carbohydrate, 1.8 times more Sugars and more Fructose than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 2.2 times more Energy, 15.4 times more Fat, 10.1 times more Saturated Fat, 24 times more Omega 6, 3.9 times more Fiber and 2.3 times more Protein than Bread, white, commercially prepared (includes soft bread crumbs).