Comparing Nutrients in 1 kilogram Bread, white, commercially prepared, toasted VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Bread, white, commercially prepared, toasted	12%	12%	76%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Bread, white, commercially prepared, toasted	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	100% 2900kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	41.2% 40g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	24% 7.64g	163% 52g	32g per day for Men 19-50 years
Omega 3	138% 2.2g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	110% 18.7g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	419% 545g	185% 241g	130g per day for Men 19-50 years
Sugars	85.5% 62g	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	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	NA	g per day for Men 19-50 years
Fiber	76.3% 29g	292% 111g	38g per day for Men 19-50 years
Protein	161% 90g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared, toasted	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	346% 4.15mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	259% 3.37mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	245% 39.3mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55.6% 2.78mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	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	260% 1040μg	593% 2370μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.33% 0.2μg	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	16% 2.4mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.3% 34μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared, toasted	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	119% 1190mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	153% 1.38mg	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	416% 33.3mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	183% 4.2mg	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	147% 1030mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	38.5% 1310mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	358% 5370mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	62% 6.8mg	481% 53mg	11mg per day for Men 19-50 years
Water	8.2% 304g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Bread, white, commercially prepared, toasted vs Roasted Sunflower Seeds:

• Bread, white, commercially prepared, toasted has 3.9 times more Vitamin B1, 1.4 times more Vitamin B2 and 1.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Vitamin B3, 25.3 times more Vitamin B5, 12.8 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin C and 108.8 times more Vitamin E than Bread, white, commercially prepared, toasted.
• Both Bread, white, commercially prepared, toasted 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 Bread, white, commercially prepared, toasted vs Roasted Sunflower Seeds:

• Bread, white, commercially prepared, toasted has 1.7 times more Calcium and 179 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 13.3 times more Copper, 5 times more Magnesium, 5 times more Manganese, 11.2 times more Phosphorus, 6.5 times more Potassium, 2.6 times more Selenium and 7.8 times more Zinc than Bread, white, commercially prepared, toasted.
• Both Bread, white, commercially prepared, toasted and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Bread, white, commercially prepared, toasted has 3.2 times more Omega 3, 2.3 times more Carbohydrate and 2.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Energy, 12.5 times more Fat, 6.8 times more Saturated Fat, 17.5 times more Omega 6, 3.8 times more Fiber and 2.1 times more Protein than Bread, white, commercially prepared, toasted.
• Both Bread, white, commercially prepared, toasted as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.