Comparing Nutrients in 1 kilogram White Wheat Bread VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
White Wheat Bread	18%	8%	74%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	White Wheat Bread	Sunflower Seeds	Recommended Dietary Allowance
Energy	82% 2380kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.5g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	52% 0.83g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	51.7% 8.8g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	338% 439g	154% 200g	130g per day for Men 19-50 years
Sugars	69% 50g	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	37.2% 27g	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	% 15g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 25g	g per day for Men 19-50 years
Fiber	242% 92g	226% 86g	38g per day for Men 19-50 years
Protein	190% 107g	371% 208g	56g per day for Men 19-50 years

Vitamins

	White Wheat 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	425% 5.1mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	196% 2.55mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	278% 44.6mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.55mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	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	318% 1270μg	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	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	25.3% 3.8mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	64% 77μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Wheat Bread	Sunflower Seeds	Recommended Dietary Allowance
Calcium	684% 6840mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	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	611% 49mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	276% 6.34mg	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	147% 1030mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	293% 161μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	319% 4780mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	86.4% 9.5mg	455% 50mg	11mg per day for Men 19-50 years
Water	10.7% 396g	1.28% 47.3g	3700g per day for Men 19-50 years

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

• White Wheat Bread has more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.9 times more Vitamin B1, 1.4 times more Vitamin B2, 1.9 times more Vitamin B3, 2.5 times more Vitamin B5, 16.8 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin C and 92.6 times more Vitamin E than White Wheat Bread.
• Both White 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 White Wheat Bread vs Sunflower Seeds:

• White Wheat Bread has 8.8 times more Calcium, 53.1 times more Sodium and 8.4 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 12.1 times more Copper, 12.5 times more Magnesium, 3.1 times more Manganese, 6.4 times more Phosphorus, 5.1 times more Potassium, 3.3 times more Selenium and 5.3 times more Zinc than White Wheat Bread.
• Both White Wheat Bread and Dried Sunflower Seed Kernels have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• White Wheat Bread has 1.4 times more Omega 3, 2.2 times more Carbohydrate and 1.9 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.5 times more Energy, 23.9 times more Fat, 7.1 times more Saturated Fat, 26.2 times more Omega 6 and 1.9 times more Protein than White Wheat Bread.
• Both White Wheat Bread and Dried Sunflower Seed Kernels have similar amounts of Fiber per 1 kg.
• Both White Wheat Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.