Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS White Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
White Reduced-calorie Bread	15%	10%	75%

Macro Nutrients

	Roasted Sunflower Seeds	White Reduced-calorie Bread	Recommended Dietary Allowance
Energy	201% 5820kcal	71.4% 2070kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	25.8% 25g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	17% 5.5g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	17.5% 0.28g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	31.2% 5.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	341% 443g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	65.7% 47.6g	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	255% 97g	38g per day for Men 19-50 years
Protein	345% 193g	155% 87g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	White Reduced-calorie 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	342% 4.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	222% 2.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	228% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	92% 4.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	32.3% 0.42mg	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	238% 950μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	117% 2.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.6% 14mg	5.56% 5mg	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	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	White Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	70% 700mg	94% 940mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	367% 3.3mg	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	475% 38mg	399% 32mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	170% 3.9mg	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	173% 1210mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	22.4% 760mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	395% 217μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	319% 4790mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	122% 13.4mg	11mg per day for Men 19-50 years
Water	0.32% 12g	11.6% 429g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS White Reduced-calorie Bread per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Sunflower Seeds versus 1 kg of White Reduced-calorie Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Sunflower Seeds vs White Reduced-calorie Bread:

• 1 kilogram of Roasted Sunflower Seeds has 1.9 times more Vitamin B3, 15.2 times more Vitamin B5, 19.1 times more Vitamin B6, 2.5 times more Vitamin B9, 137.4 times more Vitamin E and 4.5 times more Vitamin K than White Reduced-calorie Bread.
• While 1 kg of White Reduced-calorie Bread contains 3.9 times more Vitamin B1 and more Vitamin B12 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and White Reduced-calorie Bread provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Roasted Sunflower Seeds have insufficient amounts of Vitamin B12
• 1 kilogram of White Reduced-calorie Bread have insufficient amounts of Vitamin E and Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as White Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs White Reduced-calorie Bread:

• 1 kilogram of Roasted Sunflower Seeds has 5.5 times more Copper, 5.6 times more Magnesium, 5.4 times more Manganese, 9.5 times more Phosphorus, 11.2 times more Potassium, 3.7 times more Selenium and 3.9 times more Zinc than White Reduced-calorie Bread.
• While 1 kg of White Reduced-calorie Bread contains 1.3 times more Calcium and 159.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and White Reduced-calorie Bread contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Sunflower Seeds has 2.8 times more Energy, 19.9 times more Fat, 9.5 times more Saturated Fat, 2.5 times more Omega 3, 61.7 times more Omega 6 and 2.2 times more Protein than White Reduced-calorie Bread.
• While 1 kg of White Reduced-calorie Bread contains 1.8 times more Carbohydrate and 1.7 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and White Reduced-calorie Bread offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of White Reduced-calorie Bread provide inadequate amounts of Omega 3