Comparing Nutrients in 1 pound Toasted Oat Bran Reduced-calorie Bread VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Toasted Oat Bran Reduced-calorie Bread	14%	13%	73%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Toasted Oat Bran Reduced-calorie Bread	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	37.4% 1084kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	17.8% 17.2g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	7.5% 2.4g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	34.6% 0.55g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	49.8% 8.46g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 223g	84% 109g	130g per day for Men 19-50 years
Sugars	26.3% 19g	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	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	171% 65g	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

	Toasted Oat Bran Reduced-calorie 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	128% 1.53mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.7% 0.98mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18.3mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.4% 0.39mg	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	93% 372μg	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	9.98% 1.5mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Oat Bran Reduced-calorie Bread	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	31% 308mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	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	213% 17mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	59.4% 249mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	198% 4.56mg	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	93% 653mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	16.3% 553mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	165% 2481mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	218% 24mg	11mg per day for Men 19-50 years
Water	4.38% 162g	0.15% 5.44g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Oat Bran Reduced-calorie Bread VS Roasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Toasted Oat Bran Reduced-calorie Bread versus 1 lb of Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Toasted Oat Bran Reduced-calorie Bread vs Roasted Sunflower Seeds:

• 1 pound of Toasted Oat Bran Reduced-calorie Bread has 3.2 times more Vitamin B1 than Roasted Sunflower Seeds.
• While 1 lb of Dry Roasted Sunflower Seed Kernels no Salt contains 1.7 times more Vitamin B3, 42.4 times more Vitamin B5, 9.2 times more Vitamin B6, 2.9 times more Vitamin B9, 79.1 times more Vitamin E and 1.4 times more Vitamin K than Toasted Oat Bran Reduced-calorie Bread.
• Both Toasted Oat Bran Reduced-calorie Bread and Roasted Sunflower Seeds provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Toasted Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin K
• Both Toasted Oat Bran Reduced-calorie Bread as well as Dry Roasted 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 Toasted Oat Bran Reduced-calorie Bread vs Roasted Sunflower Seeds:

• 1 pound of Toasted Oat Bran Reduced-calorie Bread has 182.3 times more Sodium than Roasted Sunflower Seeds.
• While 1 lb of Dry Roasted Sunflower Seed Kernels no Salt contains 12.4 times more Copper, 2.3 times more Magnesium, 2.1 times more Manganese, 8 times more Phosphorus, 7 times more Potassium, 3.2 times more Selenium and 4.4 times more Zinc than Toasted Oat Bran Reduced-calorie Bread.
• Both Toasted Oat Bran Reduced-calorie Bread and Roasted Sunflower Seeds contain similar levels of Calcium and Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Oat Bran Reduced-calorie Bread has 1.8 times more Omega 3, 2 times more Carbohydrate, 1.5 times more Sugars and 1.3 times more Fiber than Roasted Sunflower Seeds.
• While 1 lb of Dry Roasted Sunflower Seed Kernels no Salt contains 2.4 times more Energy, 13.1 times more Fat, 9.8 times more Saturated Fat, 17.6 times more Omega 6 and 2 times more Protein than Toasted Oat Bran Reduced-calorie Bread.