Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Toasted French or Vienna Bread

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Toasted French or Vienna Bread	16%	6%	78%

Macro Nutrients

	Roasted Sunflower Seeds	Toasted French or Vienna Bread	Recommended Dietary Allowance
Energy	201% 5820kcal	110% 3190kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	22% 21.4g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	15.7% 5g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	46% 7.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	476% 619g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	49.5% 36g	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	292% 111g	81.6% 31g	38g per day for Men 19-50 years
Protein	345% 193g	232% 130g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Toasted French or Vienna Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	356% 4.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	336% 53.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	74% 0.96mg	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	593% 2370μg	350% 1400μg	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	2.22% 2mg	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	1740% 261mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Toasted French or Vienna Bread	Recommended Dietary Allowance
Calcium	70% 700mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	167% 1.5mg	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	475% 38mg	484% 38.7mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	74% 310mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	249% 5.73mg	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	1650% 11550mg	180% 1260mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	41% 1400mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	540% 297μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	480% 7200mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.32% 12g	5.57% 206g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Roasted Sunflower Seeds vs Toasted French or Vienna Bread:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Vitamin B3, 11.4 times more Vitamin B5, 8.4 times more Vitamin B6, 1.7 times more Vitamin B9, 7 times more Vitamin C, 137.4 times more Vitamin E and 5.4 times more Vitamin K than Toasted French or Vienna Sourdough Bread.
• While Toasted French or Vienna Sourdough Bread contains 4 times more Vitamin B1 and 1.5 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Toasted French or Vienna Sourdough Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Toasted French or Vienna Bread:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Calcium, 12.2 times more Copper, 4.2 times more Magnesium, 3.7 times more Manganese, 9.2 times more Phosphorus, 6.1 times more Potassium, 2.7 times more Selenium and 5 times more Zinc than Toasted French or Vienna Sourdough Bread.
• While Toasted French or Vienna Sourdough Bread contains 240 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Toasted French or Vienna Sourdough Bread have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Energy, 23.3 times more Fat, 10.4 times more Saturated Fat, 1.4 times more Omega 3, 42 times more Omega 6, 3.6 times more Fiber and 1.5 times more Protein than Toasted French or Vienna Sourdough Bread.
• While Toasted French or Vienna Sourdough Bread contains 2.6 times more Carbohydrate and 1.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Toasted French or Vienna Sourdough Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.