Comparing Nutrients in 1 pound Oatmeal Reduced-calorie Bread VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Oatmeal Reduced-calorie Bread	13%	13%	74%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Oatmeal Reduced-calorie Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	33% 953kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	8.5% 2.7g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	34.4% 5.85g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	72% 93g	130g per day for Men 19-50 years
Sugars	NA	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	NA	137% 52g	38g per day for Men 19-50 years
Protein	61.6% 34.5g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Oatmeal Reduced-calorie 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	132% 1.58mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86% 13.7mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	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	62.4% 249μg	270% 1080μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	19% 0.45μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1% 0.91mg	7.06% 6.35mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oatmeal Reduced-calorie Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	52% 522mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	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	130% 10.4mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	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	64.8% 454mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	16.5% 562mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	190% 104μg	NA	55μg per day for Men 19-50 years
Sodium	117% 1760mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	34.2% 3.76mg	219% 24mg	11mg per day for Men 19-50 years
Water	5.4% 200g	0.12% 4.54g	3700g per day for Men 19-50 years

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

• Oatmeal Reduced-calorie Bread has more Vitamin B12 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.4 times more Vitamin B3, 16.4 times more Vitamin B5, 17.9 times more Vitamin B6, 4.3 times more Vitamin B9 and 7 times more Vitamin C than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 and Vitamin B2 per 1 lb.
• Both Oatmeal Reduced-calorie Bread as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A in 1 lb.

Comparing minerals per 1 pound for Oatmeal Reduced-calorie Bread vs Toasted Sunflower Seeds:

• Oatmeal Reduced-calorie Bread has 2 times more Calcium, 129.3 times more Sodium and 44 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 18.5 times more Copper, 3 times more Iron, 5.4 times more Magnesium, 3.9 times more Manganese, 11.6 times more Phosphorus, 4 times more Potassium and 6.4 times more Zinc than Oatmeal Reduced-calorie Bread.

Comparison of macro-nutrients per 1 pound:

• Oatmeal Reduced-calorie Bread has 2.1 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.9 times more Energy, 16.2 times more Fat, 9.9 times more Saturated Fat, 1.3 times more Omega 3, 29 times more Omega 6 and 2.3 times more Protein than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.