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

Macros Ratio

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

Macro Nutrients

	Toasted Oat Bran Reduced-calorie Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	37.4% 1084kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	17.8% 17.2g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	7.5% 2.4g	100% 32g	32g per day for Men 19-50 years
Omega 3	34.6% 0.55g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	49.8% 8.46g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 223g	80% 104g	130g per day for Men 19-50 years
Sugars	26.3% 19g	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	NA	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	NA	% 3.36g	g per day for Men 19-50 years
Sucrose	NA	% 10.8g	g per day for Men 19-50 years
Fiber	171% 65g	127% 48g	38g per day for Men 19-50 years
Protein	77% 43g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Toasted Oat Bran Reduced-calorie 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	128% 1.53mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.7% 0.98mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18.3mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.4% 0.39mg	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	93% 372μg	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% 0mg	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	9.98% 1.5mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Oat Bran Reduced-calorie Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	31% 308mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	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	213% 17mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	59.4% 249mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	198% 4.56mg	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	93% 653mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	16.3% 553mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	645% 355μg	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	215% 23.6mg	11mg per day for Men 19-50 years
Water	4.38% 162g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Oat Bran Reduced-calorie Bread VS Oil 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 Oil 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 Oil Roasted Sunflower Seeds:

• 1 lb of Oil Roasted Sunflower Seed Kernels contains 1.3 times more Vitamin B2, 41.8 times more Vitamin B5, 9.1 times more Vitamin B6, 2.9 times more Vitamin B9, 110.1 times more Vitamin E and 1.6 times more Vitamin K than Toasted Oat Bran Reduced-calorie Bread.
• Both Toasted Oat Bran Reduced-calorie Bread and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B1 and Vitamin B3 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 Oil Roasted Sunflower Seed Kernels 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 Oil Roasted Sunflower Seeds:

• 1 pound of Toasted Oat Bran Reduced-calorie Bread has 182.3 times more Sodium than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 1.3 times more Calcium, 12.3 times more Copper, 2.3 times more Magnesium, 2.1 times more Manganese, 7.9 times more Phosphorus, 4 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 Oil Roasted Sunflower Seeds contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Oat Bran Reduced-calorie Bread has 1.5 times more Omega 3, 2.1 times more Carbohydrate, 1.4 times more Sugars and 1.3 times more Fiber than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 2.5 times more Energy, 13.5 times more Fat, 13.3 times more Saturated Fat, 18.3 times more Omega 6 and 2.1 times more Protein than Toasted Oat Bran Reduced-calorie Bread.