Comparing Nutrients in 1 pound Italian Bread VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Italian Bread	15%	10%	75%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Italian Bread	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	40.5% 1175kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	12.8% 12.4g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	7.7% 2.47g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	38.6% 0.62g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	31.3% 5.32g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	168% 218g	84% 109g	130g per day for Men 19-50 years
Sugars	29.3% 21.3g	17% 12.4g	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	5.8% 4.2g	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	% 2.54g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	132% 50.3g	38g per day for Men 19-50 years
Protein	77% 43g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Italian Bread	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	220% 2.64mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	112% 1.46mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	281% 3.65mg	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	116% 463μg	269% 1075μg	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	7.06% 6.35mg	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	8.77% 1.3mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.6μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Italian Bread	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	47.6% 476mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	922% 8.3mg	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	196% 15.6mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	416% 9.57mg	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	61.6% 431mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	16.5% 562mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	142% 78μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	187% 2803mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	32.6% 3.6mg	218% 24mg	11mg per day for Men 19-50 years
Water	4.6% 170g	0.15% 5.44g	3700g per day for Men 19-50 years

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

• Italian Bread has 5.5 times more Vitamin B1 and 1.3 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Vitamin B3, 19 times more Vitamin B5, 7.7 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin C and 90 times more Vitamin E than Italian Bread.
• Both Italian Bread and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin K per 1 lb.
• Both Italian Bread as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Italian Bread has 1.5 times more Calcium, 206 times more Sodium and 31.3 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 15.1 times more Copper, 5 times more Magnesium, 4.3 times more Manganese, 12.2 times more Phosphorus, 6.9 times more Potassium, 4.6 times more Selenium and 6.7 times more Zinc than Italian Bread.
• Both Italian Bread and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Italian Bread has 2 times more Omega 3, 2 times more Carbohydrate and 1.7 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.2 times more Energy, 18.2 times more Fat, 9.6 times more Saturated Fat, 27.9 times more Omega 6, 5.3 times more Fiber and 2 times more Protein than Italian Bread.
• Both Italian Bread as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.