Comparing Nutrients in 1 pound Toasted Multi-grain Bread VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Toasted Multi-grain Bread	20%	14%	66%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Toasted Multi-grain Bread	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	45% 1306kcal	97% 2799kcal	2900kcal per day for Men 19-50 years
Fat	21.5% 21g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	66.3% 21.2g	32g per day for Men 19-50 years
Omega 3	63.2% 1g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	48.3% 8.2g	260% 44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 214g	81.4% 106g	130g per day for Men 19-50 years
Sugars	43.4% 31.5g	66% 48g	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	16.7% 12g	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	% 8.35g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 47.6g	g per day for Men 19-50 years
Fiber	97% 36.7g	68% 26g	38g per day for Men 19-50 years
Protein	118% 66g	140% 78.4g	56g per day for Men 19-50 years

Vitamins

	Toasted Multi-grain Bread	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	125% 20mg	191% 30.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	192% 2.5mg	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	79.4% 318μg	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	0.5% 0.45mg	13.6% 12.2mg	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	12% 1.8mg	692% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.67% 6.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Multi-grain Bread	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	50.3% 503mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	155% 1.4mg	805% 7.24mg	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	154% 12.3mg	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	92% 386mg	336% 1411mg	420mg per day for Men 19-50 years
Manganese	434% 10mg	409% 9.4mg	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	160% 1120mg	432% 3021mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	77% 2613mg	3400mg per day for Men 19-50 years
Selenium	295% 162μg	861% 474μg	55μg per day for Men 19-50 years
Sodium	125% 1878mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	76.3% 8.4mg	202% 22mg	11mg per day for Men 19-50 years
Water	3.86% 143g	0.076% 2.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Multi-grain Bread VS Sunflower Seed Butter per 1 lb

Compare the macro and micronutrient content in 1 lb of Toasted Multi-grain Bread versus 1 lb of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Toasted Multi-grain Bread vs Sunflower Seed Butter:

• 1 pound of Toasted Multi-grain Bread has 4.6 times more Vitamin B1 than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 1.5 times more Vitamin B3, 3.2 times more Vitamin B5, 1.9 times more Vitamin B6, 3.4 times more Vitamin B9, 27 times more Vitamin C and 57.2 times more Vitamin E than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread and Sunflower Seed Butter provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Toasted Multi-grain Bread have insufficient amounts of Vitamin C
• Both Toasted Multi-grain Bread with Whole-grain as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Toasted Multi-grain Bread vs Sunflower Seed Butter:

• 1 pound of Toasted Multi-grain Bread has 1.7 times more Calcium and 138 times more Sodium than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 5.2 times more Copper, 1.5 times more Iron, 3.7 times more Magnesium, 2.7 times more Phosphorus, 2.3 times more Potassium, 2.9 times more Selenium and 2.6 times more Zinc than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread and Sunflower Seed Butter contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Multi-grain Bread has 4.5 times more Omega 3, 2 times more Carbohydrate, more Fructose and 1.4 times more Fiber than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 2.1 times more Energy, 12 times more Fat, 4.9 times more Saturated Fat, 5.4 times more Omega 6 and 1.5 times more Sugars than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread and Sunflower Seed Butter offer comparable quantities of Protein per one pound.