Comparing Nutrients in 1 pound Whole-wheat Pita Bread VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Whole-wheat Pita Bread	14%	6%	80%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Whole-wheat Pita Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	41% 1188kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	8% 7.76g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	2.95% 0.94g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	14.7% 0.24g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	26.7% 4.54g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	195% 254g	72% 93g	130g per day for Men 19-50 years
Sugars	18% 13g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	73% 27.7g	137% 52g	38g per day for Men 19-50 years
Protein	79.4% 44.5g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Whole-wheat Pita 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	128% 1.54mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80.5% 13mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.4% 3.77mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	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	39.7% 159μg	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% 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	18.4% 2.77mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole-wheat Pita Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.8% 68mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	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	173% 14mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	74.5% 313mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	343% 7.9mg	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	117% 816mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	363% 200μg	NA	55μg per day for Men 19-50 years
Sodium	127% 1910mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	62.7% 6.9mg	219% 24mg	11mg per day for Men 19-50 years
Water	3.75% 139g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole-wheat Pita Bread VS Toasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Whole-wheat Pita Bread versus 1 lb of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Whole-wheat Pita Bread vs Toasted Sunflower Seeds:

• 1 lb of Toasted Sunflower Seed Kernels no Salt contains 3.6 times more Vitamin B2, 1.5 times more Vitamin B3, 8.5 times more Vitamin B5, 3 times more Vitamin B6 and 6.8 times more Vitamin B9 than Whole-wheat Pita Bread.
• Both Whole-wheat Pita Bread and Toasted Sunflower Seeds provide similar amounts of Vitamin B1 per one pound.
• Both Whole-wheat Pita Bread as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Whole-wheat Pita Bread vs Toasted Sunflower Seeds:

• 1 pound of Whole-wheat Pita Bread has 140.3 times more Sodium than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 3.8 times more Calcium, 6.3 times more Copper, 2.2 times more Iron, 1.9 times more Magnesium, 6.4 times more Phosphorus, 2.9 times more Potassium and 3.5 times more Zinc than Whole-wheat Pita Bread.
• Both Whole-wheat Pita Bread and Toasted Sunflower Seeds contain similar levels of Manganese per one pound.
• 1 pound of Whole-wheat Pita Bread lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Whole-wheat Pita Bread has 2.7 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 2.4 times more Energy, 33.2 times more Fat, 28.6 times more Saturated Fat, 1.5 times more Omega 3, 37.4 times more Omega 6, 1.9 times more Fiber and 1.8 times more Protein than Whole-wheat Pita Bread.