Comparing Nutrients in 1 kilogram Commercial Whole-wheat Bread VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Commercial Whole-wheat Bread	20%	12%	68%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Commercial Whole-wheat Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	87% 2520kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	22.6% 7.2g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	87% 1.4g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	85% 14.5g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	329% 427g	158% 206g	130g per day for Men 19-50 years
Sugars	60% 43.4g	NA	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	30.5% 22g	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	% 10.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	158% 60g	303% 115g	38g per day for Men 19-50 years
Protein	222% 125g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Commercial Whole-wheat Bread	Toasted 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	328% 3.94mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	128% 1.67mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	277% 44.4mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	129% 6.46mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.15mg	619% 8.05mg	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	105% 420μg	595% 2380μg	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	177% 26.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 78μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Whole-wheat Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	161% 1610mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	2038% 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	309% 24.7mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	179% 750mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	945% 21.7mg	919% 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	303% 2120mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	74.7% 2540mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	467% 257μg	NA	55μg per day for Men 19-50 years
Sodium	303% 4550mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	161% 17.7mg	482% 53mg	11mg per day for Men 19-50 years
Water	10.5% 390g	0.27% 10g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Commercial Whole-wheat Bread vs Toasted Sunflower Seeds:

• Commercially Prepared Whole-wheat Bread has 1.2 times more Vitamin B1 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Vitamin B2, 10.9 times more Vitamin B5, 3.7 times more Vitamin B6, 5.7 times more Vitamin B9 and more Vitamin C than Commercially Prepared Whole-wheat Bread.
• Both Commercially Prepared Whole-wheat Bread and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 1 kg.
• Both Commercially Prepared Whole-wheat Bread as well as Toasted 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 Commercial Whole-wheat Bread vs Toasted Sunflower Seeds:

• Commercially Prepared Whole-wheat Bread has 2.8 times more Calcium, 151.7 times more Sodium and 39 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 8.1 times more Copper, 2.8 times more Iron, 1.7 times more Magnesium, 5.5 times more Phosphorus, 1.9 times more Potassium and 3 times more Zinc than Commercially Prepared Whole-wheat Bread.
• Both Commercially Prepared Whole-wheat Bread and Toasted Sunflower Seed Kernels no Salt have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Commercially Prepared Whole-wheat Bread has 1.8 times more Omega 3 and 2.1 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.5 times more Energy, 16.2 times more Fat, 8.2 times more Saturated Fat, 25.9 times more Omega 6, 1.9 times more Fiber and 1.4 times more Protein than Commercially Prepared Whole-wheat Bread.
• Both Commercially Prepared Whole-wheat Bread as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.