Comparing Nutrients in 1 kilogram Sunflower Seeds VS Bread, whole-wheat, prepared from recipe, toasted

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Bread, whole-wheat, prepared from recipe, toasted	12%	17%	71%

Macro Nutrients

	Sunflower Seeds	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Energy	201% 5840kcal	105% 3050kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	61% 59g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	27.3% 8.74g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	218% 3.5g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	169% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	434% 564g	130g per day for Men 19-50 years
Sugars	36% 26g	58.2% 42.2g	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	% 25g	NA	g per day for Men 19-50 years
Fiber	226% 86g	176% 67g	38g per day for Men 19-50 years
Protein	371% 208g	164% 92g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	222% 2.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	173% 2.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	246% 39.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	67.6% 3.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	152% 1.97mg	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	568% 2270μg	168% 670μg	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	15.6% 14mg	0% 0mg	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	2345% 352mg	56% 8.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	86.7% 104μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Calcium	78% 780mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	309% 2.78mg	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	656% 52.5mg	425% 34mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	212% 890mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	899% 20.7mg	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	943% 6600mg	293% 2050mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	101% 3450mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	773% 425μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	254% 3810mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	150% 16.5mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	7.03% 260g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs Bread, whole-wheat, prepared from recipe, toasted:

• Dried Sunflower Seed Kernels have 5.6 times more Vitamin B1, 1.6 times more Vitamin B2, 2.1 times more Vitamin B3, 3.3 times more Vitamin B5, 6.8 times more Vitamin B6, 3.4 times more Vitamin B9, more Vitamin C and 41.9 times more Vitamin E than Bread, whole-wheat, prepared from recipe, toasted.
• While Bread, whole-wheat, prepared from recipe, toasted contains more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Bread, whole-wheat, prepared from recipe, toasted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Bread, whole-wheat, prepared from recipe, toasted:

• Dried Sunflower Seed Kernels have 2.2 times more Calcium, 6.5 times more Copper, 1.5 times more Iron, 3.7 times more Magnesium, 3.2 times more Phosphorus, 1.9 times more Potassium, 1.2 times more Selenium and 3 times more Zinc than Bread, whole-wheat, prepared from recipe, toasted.
• While Bread, whole-wheat, prepared from recipe, toasted contains 42.3 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Bread, whole-wheat, prepared from recipe, toasted have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 1.9 times more Energy, 8.7 times more Fat, 5.1 times more Saturated Fat, 8 times more Omega 6, 1.3 times more Fiber and 2.3 times more Protein than Bread, whole-wheat, prepared from recipe, toasted.
• While Bread, whole-wheat, prepared from recipe, toasted contains 5.8 times more Omega 3, 2.8 times more Carbohydrate and 1.6 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Bread, whole-wheat, prepared from recipe, toasted have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.