Comparing Nutrients in 1 pound Toasted Multi-grain Bread VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Toasted Multi-grain Bread	20%	14%	66%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Toasted Multi-grain Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	45% 1306kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	21.5% 21g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	100% 32g	32g per day for Men 19-50 years
Omega 3	63.2% 1g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	48.3% 8.2g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 214g	80% 104g	130g per day for Men 19-50 years
Sugars	43.4% 31.5g	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	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	% 3.36g	g per day for Men 19-50 years
Sucrose	% 0g	% 10.8g	g per day for Men 19-50 years
Fiber	97% 36.7g	127% 48g	38g per day for Men 19-50 years
Protein	118% 66g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Toasted Multi-grain 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	92% 1.1mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	125% 20mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	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	79.4% 318μg	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	0.5% 0.45mg	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	12% 1.8mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.67% 6.8μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Multi-grain Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	50.3% 503mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	155% 1.4mg	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	154% 12.3mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	92% 386mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	434% 10mg	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	160% 1120mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	295% 162μg	645% 355μg	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	215% 23.6mg	11mg per day for Men 19-50 years
Water	3.86% 143g	0.19% 7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Toasted Multi-grain Bread vs Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain 1.3 times more Vitamin B1, 2 times more Vitamin B2, 19 times more Vitamin B5, 2.8 times more Vitamin B6, 3.3 times more Vitamin B9, 11 times more Vitamin C, 90.8 times more Vitamin E and 2.1 times more Vitamin K than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B3 per 1 lb.
• Both Toasted Multi-grain Bread with Whole-grain 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 Toasted Multi-grain Bread vs Oil Roasted Sunflower Seeds:

• Toasted Multi-grain Bread with Whole-grain has 1.3 times more Calcium and 138 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 5.9 times more Copper, 1.6 times more Iron, 1.5 times more Magnesium, 4.6 times more Phosphorus, 1.9 times more Potassium, 2.2 times more Selenium and 2.8 times more Zinc than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain and Oil Roasted Sunflower Seed Kernels have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Toasted Multi-grain Bread with Whole-grain has 2.8 times more Omega 3, 2.1 times more Carbohydrate, 2.2 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.1 times more Energy, 11.2 times more Fat, 7.5 times more Saturated Fat, 18.9 times more Omega 6, 1.3 times more Fiber and 1.4 times more Protein than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.