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

Macros Ratio

	Protein	Fat	Carbs
Wheat Reduced-calorie Bread	21%	11%	68%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Wheat Reduced-calorie Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	34% 984kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.2g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	29.4% 5g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	148% 193g	72% 93g	130g per day for Men 19-50 years
Sugars	23.2% 17g	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	10% 7.35g	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	% 4.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	132% 50.3g	137% 52g	38g per day for Men 19-50 years
Protein	108% 60.4g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Wheat 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% 1.6mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	107% 17mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	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	103% 413μg	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	7.26% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Reduced-calorie Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	74% 739mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	86% 0.78mg	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	165% 13mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	239% 5.5mg	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	97% 676mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	20% 680mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	251% 138μg	NA	55μg per day for Men 19-50 years
Sodium	100% 1506mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	55.7% 6.12mg	219% 24mg	11mg per day for Men 19-50 years
Water	4.85% 180g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat Reduced-calorie Bread VS Toasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Wheat Reduced-calorie 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 Wheat Reduced-calorie Bread vs Toasted Sunflower Seeds:

• 1 lb of Toasted Sunflower Seed Kernels no Salt contains 2 times more Vitamin B2, 13.4 times more Vitamin B6 and 2.6 times more Vitamin B9 than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread and Toasted Sunflower Seeds provide similar amounts of Vitamin B1 and Vitamin B3 per one pound.
• Both Wheat Reduced-calorie 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 Wheat Reduced-calorie Bread vs Toasted Sunflower Seeds:

• 1 pound of Wheat Reduced-calorie Bread has 2.9 times more Calcium and 110.7 times more Sodium than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 10.7 times more Copper, 2.3 times more Iron, 3 times more Magnesium, 1.7 times more Manganese, 7.8 times more Phosphorus, 3.3 times more Potassium and 3.9 times more Zinc than Wheat Reduced-calorie Bread.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Wheat Reduced-calorie Bread has 2.1 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 2.9 times more Energy, 19.5 times more Fat, 7.1 times more Saturated Fat, 34 times more Omega 6 and 1.3 times more Protein than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread and Toasted Sunflower Seeds offer comparable quantities of Omega 3 and Fiber per one pound.