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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Multi-grain Bread	Recommended Dietary Allowance
Energy	204% 5920kcal	91% 2650kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	43.6% 42.3g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	27.3% 8.72g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	128% 2.05g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	98% 16.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	333% 433g	130g per day for Men 19-50 years
Sugars	43% 31g	88% 64g	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	0% 0g	33.8% 24.5g	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	% 7.4g	% 17g	g per day for Men 19-50 years
Sucrose	% 23.7g	% 0g	g per day for Men 19-50 years
Fiber	279% 106g	195% 74g	38g per day for Men 19-50 years
Protein	358% 201g	239% 134g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	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	267% 3.2mg	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	253% 40.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	67% 3.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	202% 2.63mg	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	585% 2340μg	188% 750μg	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	12.2% 11mg	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	2422% 363mg	24.7% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Multi-grain Bread	Recommended Dietary Allowance
Calcium	87% 870mg	103% 1030mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	313% 2.82mg	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	535% 42.8mg	313% 25mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	186% 780mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	880% 20.3mg	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	1627% 11390mg	326% 2280mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	67.6% 2300mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	598% 329μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	254% 3810mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	155% 17mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	10% 369g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Multi-grain Bread per 1 kg

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

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

• 1 kilogram of Oil Roasted Sunflower Seeds has 2.1 times more Vitamin B2, 20.7 times more Vitamin B5, 3 times more Vitamin B6, 3.1 times more Vitamin B9, 98.2 times more Vitamin E and 2.2 times more Vitamin K than Multi-grain Bread.
• Both Oil Roasted Sunflower Seeds and Multi-grain Bread provide similar amounts of Vitamin B1 and Vitamin B3 per one kilogram.
• 1 kilogram of Multi-grain Bread have insufficient amounts of Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Multi-grain Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Sunflower Seeds vs Multi-grain Bread:

• 1 kilogram of Oil Roasted Sunflower Seeds has 6.4 times more Copper, 1.7 times more Iron, 1.6 times more Magnesium, 5 times more Phosphorus, 2.1 times more Potassium, 2.4 times more Selenium and 3.1 times more Zinc than Multi-grain Bread.
• While 1 kg of Multi-grain Bread contains 127 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Multi-grain Bread contain similar levels of Calcium and Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 2.2 times more Energy, 12.1 times more Fat, 8.1 times more Saturated Fat, 20.5 times more Omega 6, 1.4 times more Fiber and 1.5 times more Protein than Multi-grain Bread.
• While 1 kg of Multi-grain Bread contains 2.5 times more Omega 3, 1.9 times more Carbohydrate, 2.1 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.