Comparing Nutrients in 1 pound White Gluten-Free Bread made with tapioca starch and brown rice flour VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
White Gluten-Free Bread made with tapioca starch and brown rice flour	7%	24%	69%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	White Gluten-Free Bread made with tapioca starch and brown rice flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	46.6% 1352kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	37.5% 36.4g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	8.9% 2.85g	100% 32g	32g per day for Men 19-50 years
Omega 3	147% 2.36g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	38% 6.47g	913% 155g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	178% 232g	80% 104g	130g per day for Men 19-50 years
Sugars	70.7% 51.3g	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	9.63% 7g	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	% 7.53g	% 3.36g	g per day for Men 19-50 years
Sucrose	% 0g	% 10.8g	g per day for Men 19-50 years
Fiber	65.7% 25g	127% 48g	38g per day for Men 19-50 years
Protein	43.7% 24.5g	162% 91g	56g per day for Men 19-50 years

Vitamins

	White Gluten-Free Bread made with tapioca starch and brown rice flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.22mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.37mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	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	21.5% 86μg	265% 1061μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	5.54% 5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	48.7% 7.3mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gluten-Free Bread made with tapioca starch and brown rice flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	26.8% 268mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	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	30% 2.4mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	86.6% 2mg	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	45.4% 318mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	156% 2336mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	4.13% 153g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: White Gluten-Free Bread made with tapioca starch and brown rice flour VS Oil Roasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of White Gluten-Free Bread made with tapioca starch and brown rice flour versus 1 lb of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of White Gluten-Free Bread made with tapioca starch and brown rice flour vs Oil Roasted Sunflower Seeds:

• 1 lb of Oil Roasted Sunflower Seed Kernels contains 2.4 times more Vitamin B1, 2.9 times more Vitamin B3, 8.3 times more Vitamin B6, 12.3 times more Vitamin B9 and 22.6 times more Vitamin E than White Gluten-Free Bread made with tapioca starch and brown rice flour.
• Both White Gluten-Free Bread made with tapioca starch and brown rice flour and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B2 per one pound.

Comparing minerals per 1 pound for White Gluten-Free Bread made with tapioca starch and brown rice flour vs Oil Roasted Sunflower Seeds:

• 1 pound of White Gluten-Free Bread made with tapioca starch and brown rice flour has 171.7 times more Sodium than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 1.5 times more Calcium, 34 times more Copper, 8.1 times more Iron, 5.1 times more Magnesium, 4.7 times more Manganese, 16.3 times more Phosphorus, 4.5 times more Potassium, 7.1 times more Selenium and 10.2 times more Zinc than White Gluten-Free Bread made with tapioca starch and brown rice flour.

Comparison of macro-nutrients per 1 pound:

• 1 pound of White Gluten-Free Bread made with tapioca starch and brown rice flour has 6.4 times more Omega 3, 2.2 times more Carbohydrate, 3.6 times more Sugars and more Fructose than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 2 times more Energy, 6.4 times more Fat, 11.2 times more Saturated Fat, 24 times more Omega 6, 1.9 times more Fiber and 3.7 times more Protein than White Gluten-Free Bread made with tapioca starch and brown rice flour.