Comparing Nutrients in 1 pound Bread VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Bread	16%	15%	69%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	43% 1243kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.5g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	9.88% 3.16g	100% 32g	32g per day for Men 19-50 years
Omega 3	45.6% 0.73g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	38.6% 6.57g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	80% 104g	130g per day for Men 19-50 years
Sugars	36% 26g	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	14.6% 10.6g	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	% 7.53g	% 3.36g	g per day for Men 19-50 years
Sucrose	% 0g	% 10.8g	g per day for Men 19-50 years
Fiber	47.7% 18g	127% 48g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	162% 91g	56g per day for Men 19-50 years

Vitamins

	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	155% 1.86mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88% 1.14mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	158% 25.4mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.4% 3.7mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	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	96% 386μg	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	1% 0.91mg	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	5.75% 0.86mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	56.7% 567mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	74.6% 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	204% 16.3mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	44.3% 186mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	202% 4.65mg	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	83.6% 585mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	19% 640mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	238% 131μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	143% 2145mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	43% 4.7mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	4.32% 160g	0.19% 7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Bread vs Oil Roasted Sunflower Seeds:

• Wheat Bread has 1.3 times more Vitamin B1, 1.4 times more Vitamin B3 and 1.6 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 8.5 times more Vitamin B5, 7.1 times more Vitamin B6, 2.8 times more Vitamin B9, 5.5 times more Vitamin C and 191.2 times more Vitamin E than Wheat Bread.
• Both Wheat Bread and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 per 1 lb.
• Both Wheat Bread as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Bread vs Oil Roasted Sunflower Seeds:

• Wheat Bread has 1.4 times more Calcium and 157.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 12.2 times more Copper, 3.1 times more Magnesium, 2 times more Manganese, 8.8 times more Phosphorus, 3.4 times more Potassium, 2.7 times more Selenium and 5 times more Zinc than Wheat Bread.
• Both Wheat Bread and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Wheat Bread has 2 times more Omega 3, 2.1 times more Carbohydrate, 1.8 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.2 times more Energy, 11.3 times more Fat, 10.1 times more Saturated Fat, 23.6 times more Omega 6, 2.7 times more Fiber and 1.9 times more Protein than Wheat Bread.
• Both Wheat Bread as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.