Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS White Wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
White Wheat Bread	18%	8%	74%

Macro Nutrients

	Roasted Sunflower Seeds	White Wheat Bread	Recommended Dietary Allowance
Energy	201% 5820kcal	82% 2380kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	22% 21.5g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	52% 0.83g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	51.7% 8.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	338% 439g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	69% 50g	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	37.2% 27g	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	% 15g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	292% 111g	242% 92g	38g per day for Men 19-50 years
Protein	345% 193g	190% 107g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	White Wheat 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	425% 5.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	196% 2.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	278% 44.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	91% 4.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	61.5% 0.8mg	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	318% 1270μg	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	1740% 261mg	25.3% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	64% 77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	White Wheat Bread	Recommended Dietary Allowance
Calcium	70% 700mg	684% 6840mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	166% 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	611% 49mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	276% 6.34mg	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	147% 1030mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	293% 161μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	319% 4780mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	86.4% 9.5mg	11mg per day for Men 19-50 years
Water	0.32% 12g	10.7% 396g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS White Wheat Bread per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Sunflower Seeds versus 1 kg of White Wheat 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 Wheat Bread:

• 1 kilogram of Roasted Sunflower Seeds has 1.6 times more Vitamin B3, 15.5 times more Vitamin B5, 10.1 times more Vitamin B6, 1.9 times more Vitamin B9 and 68.7 times more Vitamin E than White Wheat Bread.
• While 1 kg of White Wheat Bread contains 4.8 times more Vitamin B1 and 2.9 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and White Wheat Bread provide similar amounts of Vitamin B2 per one kilogram.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as White Wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs White Wheat Bread:

• 1 kilogram of Roasted Sunflower Seeds has 12.3 times more Copper, 5 times more Magnesium, 3.3 times more Manganese, 11.2 times more Phosphorus, 6.7 times more Potassium, 4.9 times more Selenium and 5.6 times more Zinc than White Wheat Bread.
• While 1 kg of White Wheat Bread contains 9.8 times more Calcium, 1.3 times more Iron and 159.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Sunflower Seeds has 2.4 times more Energy, 23.2 times more Fat, 8.3 times more Saturated Fat, 37.3 times more Omega 6, 1.2 times more Fiber and 1.8 times more Protein than White Wheat Bread.
• While 1 kg of White Wheat Bread contains 1.8 times more Carbohydrate and 1.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and White Wheat Bread offer comparable quantities of Omega 3 per one kilogram.