Comparing Nutrients in 1 pound Toasted Rice Bran Bread VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Toasted Rice Bran Bread	14%	16%	70%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Toasted Rice Bran Bread	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	41.3% 1197kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	23.4% 22.7g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	32.6% 0.52g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	48% 8.15g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	165% 215g	84% 109g	130g per day for Men 19-50 years
Sugars	31.8% 23g	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	63.3% 24g	132% 50.3g	38g per day for Men 19-50 years
Protein	78.6% 44g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Toasted Rice Bran 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	215% 2.58mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.33mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	189% 30.2mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.18mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.6% 0.94mg	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	89.6% 358μg	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	21.5% 3.22mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.16% 5μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Rice Bran Bread	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	34% 340mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	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	222% 17.8mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	82% 345mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	300% 6.9mg	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	113% 789mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	257% 142μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	88.3% 1324mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	57% 6.26mg	218% 24mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.15% 5.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Toasted Rice Bran Bread vs Roasted Sunflower Seeds:

• Toasted Rice Bran Bread has 5.4 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 27.1 times more Vitamin B5, 3.9 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin C, 36.8 times more Vitamin E and 2.5 times more Vitamin K than Toasted Rice Bran Bread.
• Both Toasted Rice Bran Bread and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 and Vitamin B3 per 1 lb.
• Both Toasted Rice Bran Bread as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Toasted Rice Bran Bread vs Roasted Sunflower Seeds:

• Toasted Rice Bran Bread has 97.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 10.1 times more Copper, 1.7 times more Magnesium, 1.4 times more Manganese, 6.6 times more Phosphorus, 4 times more Potassium, 2.5 times more Selenium and 3.8 times more Zinc than Toasted Rice Bran Bread.
• Both Toasted Rice Bran Bread and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium and Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Toasted Rice Bran Bread has 1.7 times more Omega 3, 2 times more Carbohydrate and 1.9 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.2 times more Energy, 10 times more Fat, 6.8 times more Saturated Fat, 18.2 times more Omega 6, 2.1 times more Fiber and 2 times more Protein than Toasted Rice Bran Bread.
• Both Toasted Rice Bran Bread as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.