Comparing Nutrients in 1 pound French Bread VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
French Bread	16%	8%	76%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	French Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	42.5% 1234kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	11.3% 11g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	7.5% 2.4g	100% 32g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	21% 3.6g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	181% 235g	80% 104g	130g per day for Men 19-50 years
Sugars	29% 21g	19.5% 14g	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	3.2% 2.3g	0% 0g	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	% 1.8g	% 3.36g	g per day for Men 19-50 years
Sucrose	% 0g	% 10.8g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	127% 48g	38g per day for Men 19-50 years
Protein	87% 48.8g	162% 91g	56g per day for Men 19-50 years

Vitamins

	French Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	268% 3.22mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	149% 1.94mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	137% 22mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.3% 2.06mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.3% 0.49mg	276% 3.6mg	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	139% 558μg	265% 1061μg	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	0% 0mg	5.54% 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	6.35% 0.95mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	French Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	23.6% 236mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	76.6% 0.69mg	909% 8.2mg	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	222% 17.7mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	114% 2.6mg	410% 9.43mg	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	68% 476mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	15.6% 531mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	236% 130μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	182% 2731mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	43% 4.7mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	4.05% 150g	0.19% 7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of French Bread vs Oil Roasted Sunflower Seeds:

• French or Vienna Bread includes Sourdough have 2.2 times more Vitamin B1 and 1.5 times more Vitamin B2 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 15.3 times more Vitamin B5, 7.4 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C, 173 times more Vitamin E and 4.4 times more Vitamin K than French or Vienna Bread includes Sourdough.
• Both French or Vienna Bread includes Sourdough and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B3 per 1 lb.
• Both French or Vienna Bread includes Sourdough as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for French Bread vs Oil Roasted Sunflower Seeds:

• French or Vienna Bread includes Sourdough have 200.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Calcium, 11.9 times more Copper, 4 times more Magnesium, 3.6 times more Manganese, 10.8 times more Phosphorus, 4.1 times more Potassium, 2.7 times more Selenium and 5 times more Zinc than French or Vienna Bread includes Sourdough.
• Both French or Vienna Bread includes Sourdough and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• French or Vienna Bread includes Sourdough have 2.3 times more Carbohydrate and 1.5 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.2 times more Energy, 21.2 times more Fat, 13.4 times more Saturated Fat, 1.3 times more Omega 3, 43.3 times more Omega 6, 4.8 times more Fiber and 1.9 times more Protein than French or Vienna Bread includes Sourdough.
• Both French or Vienna Bread includes Sourdough as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.