Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Toasted Multi-grain Bread

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Roasted Sunflower Seeds	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	201% 5820kcal	99% 2880kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	47.4% 46g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	29.6% 9.5g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	139% 2.23g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	107% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	362% 471g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	96% 69.4g	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	37% 26.7g	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	% 18.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	292% 111g	213% 81g	38g per day for Men 19-50 years
Protein	345% 193g	259% 145g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Toasted Multi-grain 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	203% 2.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	109% 1.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	275% 44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	73% 3.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	220% 2.86mg	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	175% 700μg	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	1.1% 1mg	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	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	70% 700mg	111% 1110mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	341% 3.07mg	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	340% 27mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	202% 850mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	957% 22mg	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	353% 2470mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	651% 358μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	276% 4140mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	168% 18.5mg	11mg per day for Men 19-50 years
Water	0.32% 12g	8.5% 315g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Roasted Sunflower Seeds vs Toasted Multi-grain Bread:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more Vitamin B2, 1.6 times more Vitamin B3, 19.3 times more Vitamin B5, 2.8 times more Vitamin B6, 3.4 times more Vitamin B9, 14 times more Vitamin C, 65.3 times more Vitamin E and 1.8 times more Vitamin K than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 2.3 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Toasted Multi-grain Bread with Whole-grain 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 Multi-grain Bread:

• Dry Roasted Sunflower Seed Kernels no Salt have 6 times more Copper, 1.4 times more Iron, 1.5 times more Magnesium, 4.7 times more Phosphorus, 3.4 times more Potassium, 2.2 times more Selenium and 2.9 times more Zinc than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 1.6 times more Calcium and 138 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Toasted Multi-grain Bread with Whole-grain have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Sunflower Seed Kernels no Salt have 2 times more Energy, 10.8 times more Fat, 5.5 times more Saturated Fat, 18.1 times more Omega 6, 1.4 times more Fiber and 1.3 times more Protein than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 3.2 times more Omega 3, 2 times more Carbohydrate and 2.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.