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

Macros Ratio

	Protein	Fat	Carbs
Toasted Multi-grain Bread	20%	14%	66%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Toasted Multi-grain Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	45% 1306kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	21.5% 21g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	63.2% 1g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	48.3% 8.2g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 214g	72% 93g	130g per day for Men 19-50 years
Sugars	43.4% 31.5g	NA	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	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	% 8.35g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	97% 36.7g	137% 52g	38g per day for Men 19-50 years
Protein	118% 66g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Toasted Multi-grain Bread	Toasted 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	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	125% 20mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	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	79.4% 318μg	270% 1080μg	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	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	12% 1.8mg	NA	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	50.3% 503mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	155% 1.4mg	924% 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	154% 12.3mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	92% 386mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	434% 10mg	417% 9.6mg	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	750% 5253mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	295% 162μg	NA	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	219% 24mg	11mg per day for Men 19-50 years
Water	3.86% 143g	0.12% 4.54g	3700g per day for Men 19-50 years

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

• Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B1, 2 times more Vitamin B2, 19.3 times more Vitamin B5, 2.8 times more Vitamin B6, 3.4 times more Vitamin B9 and 14 times more Vitamin C than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 1 lb.
• Both Toasted Multi-grain Bread with Whole-grain as well as Toasted 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 Toasted Multi-grain Bread vs Toasted Sunflower Seeds:

• Toasted Multi-grain Bread with Whole-grain has 1.9 times more Calcium and 138 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 6 times more Copper, 2.5 times more Iron, 1.5 times more Magnesium, 4.7 times more Phosphorus, 2 times more Potassium and 2.9 times more Zinc than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain and Toasted Sunflower Seed Kernels no Salt 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 and 2.3 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.1 times more Energy, 12.3 times more Fat, 6.3 times more Saturated Fat, 20.6 times more Omega 6 and 1.4 times more Fiber than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain and Toasted Sunflower Seed Kernels no Salt have similar amounts of Protein per 1 lb.
• Both Toasted Multi-grain Bread with Whole-grain as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.