Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Protein Bread

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Protein Bread	20%	8%	72%

Macro Nutrients

	Toasted Sunflower Seeds	Protein Bread	Recommended Dietary Allowance
Energy	213% 6190kcal	84.5% 2450kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	22.7% 22g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	10.4% 3.32g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	56% 9.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	337% 438g	130g per day for Men 19-50 years
Sugars	NA	20% 14.4g	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	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	303% 115g	79% 30g	38g per day for Men 19-50 years
Protein	307% 172g	216% 121g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Protein Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	300% 3.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	303% 3.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	268% 43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	54.6% 0.71mg	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	595% 2380μg	290% 1160μg	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	NA	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Protein Bread	Recommended Dietary Allowance
Calcium	57% 570mg	124% 1240mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	463% 4.17mg	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	851% 68mg	519% 41.5mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	155% 650mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	640% 14.7mg	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	1654% 11580mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	95% 3220mg	3400mg per day for Men 19-50 years
Selenium	NA	598% 329μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	269% 4040mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	165% 18mg	11mg per day for Men 19-50 years
Water	0.27% 10g	11% 400g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Protein Bread per 1 kg

Compare the macro and micronutrient content in 1 kg of Toasted Sunflower Seeds versus 1 kg of Protein Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Toasted Sunflower Seeds vs Protein Bread:

• 1 kilogram of Toasted Sunflower Seeds has 16.8 times more Vitamin B5, 11.3 times more Vitamin B6 and 2.1 times more Vitamin B9 than Protein Bread.
• While 1 kg of Protein Bread contains 1.4 times more Vitamin B2 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Protein Bread provide similar amounts of Vitamin B1 and Vitamin B3 per one kilogram.
• Both Toasted Sunflower Seed Kernels no Salt as well as Protein Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Toasted Sunflower Seeds vs Protein Bread:

• 1 kilogram of Toasted Sunflower Seeds has 4.4 times more Copper, 1.6 times more Iron, 2 times more Magnesium, 1.4 times more Manganese, 6.3 times more Phosphorus, 1.5 times more Potassium and 2.9 times more Zinc than Protein Bread.
• While 1 kg of Protein Bread contains 2.2 times more Calcium and 134.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 2.5 times more Energy, 25.8 times more Fat, 17.9 times more Saturated Fat, 1.3 times more Omega 3, 39.4 times more Omega 6, 3.8 times more Fiber and 1.4 times more Protein than Protein Bread.
• While 1 kg of Protein Bread contains 2.1 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.