Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Sprouted Wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Sprouted Wheat Bread	28%	0%	72%

Macro Nutrients

	Toasted Sunflower Seeds	Sprouted Wheat Bread	Recommended Dietary Allowance
Energy	213% 6190kcal	65% 1880kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	0% 0g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	261% 339g	130g per day for Men 19-50 years
Sugars	NA	36.3% 26.3g	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	139% 53g	38g per day for Men 19-50 years
Protein	307% 172g	235% 132g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Sprouted 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	271% 3.25mg	194% 2.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	60.8% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	146% 23.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	148% 1.93mg	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	0% 0μg	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	22.7% 3.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.17% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Sprouted Wheat Bread	Recommended Dietary Allowance
Calcium	57% 570mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	231% 2.08mg	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	236% 19mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	157% 660mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	NA	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	251% 1760mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	58.2% 1980mg	3400mg per day for Men 19-50 years
Selenium	NA	545% 300μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	316% 4740mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	114% 12.5mg	11mg per day for Men 19-50 years
Water	0.27% 10g	13.8% 509g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Sprouted Wheat Bread per 1 kg

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

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

• 1 kilogram of Toasted Sunflower Seeds has 1.4 times more Vitamin B1, 3.6 times more Vitamin B2, 1.8 times more Vitamin B3, 4.2 times more Vitamin B6 and more Vitamin B9 than Sprouted Wheat Bread.
• 1 kilogram of Sprouted Wheat Bread have insufficient amounts of Vitamin B9
• Both Toasted Sunflower Seed Kernels no Salt as well as Sprouted Wheat 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 Sprouted Wheat Bread:

• 1 kilogram of Toasted Sunflower Seeds has more Calcium, 8.8 times more Copper, 3.6 times more Iron, 2 times more Magnesium, 6.6 times more Phosphorus, 2.5 times more Potassium and 4.2 times more Zinc than Sprouted Wheat Bread.
• While 1 kg of Sprouted Wheat Bread contains 158 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Sprouted Wheat Bread lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 3.3 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, 2.2 times more Fiber and 1.3 times more Protein than Sprouted Wheat Bread.
• While 1 kg of Sprouted Wheat Bread contains 1.6 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Sprouted Wheat Bread provide inadequate amounts of Omega 3 and Omega 6