Comparing Nutrients in 1 pound Toasted Sprouted Wheat Bread VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Toasted Sprouted Wheat Bread	28%	0%	72%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Toasted Sprouted Wheat Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	32% 930kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	100% 32g	32g per day for Men 19-50 years
Omega 3	0% 0g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	128% 167g	80% 104g	130g per day for Men 19-50 years
Sugars	18% 13g	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	68% 26g	127% 48g	38g per day for Men 19-50 years
Protein	116% 65g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Toasted Sprouted Wheat 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	76.7% 0.92mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.8% 11.5mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	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	0% 0μg	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	11% 1.63mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.54% 5.44μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sprouted Wheat Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	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	117% 9.34mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	76.7% 322mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	NA	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	124% 871mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	28.7% 975mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	269% 148μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	156% 2336mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	56% 6.17mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	5.7% 211g	0.19% 7g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels contain 1.6 times more Vitamin B1, 3.3 times more Vitamin B2, 1.6 times more Vitamin B3, 3.8 times more Vitamin B6, more Vitamin B9, more Vitamin C, 100.9 times more Vitamin E and 2.6 times more Vitamin K than Toasted Sprouted Wheat Bread.
• Both Toasted Sprouted 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 Toasted Sprouted Wheat Bread vs Oil Roasted Sunflower Seeds:

• Toasted Sprouted Wheat Bread has 171.7 times more Sodium and 30.3 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain more Calcium, 8 times more Copper, 2.1 times more Iron, 1.8 times more Magnesium, 5.9 times more Phosphorus, 2.2 times more Potassium, 2.4 times more Selenium and 3.8 times more Zinc than Toasted Sprouted Wheat Bread.

Comparison of macro-nutrients per 1 pound:

• Toasted Sprouted Wheat Bread has 1.6 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.9 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, 1.9 times more Fiber and 1.4 times more Protein than Toasted Sprouted Wheat Bread.
• Both Toasted Sprouted Wheat Bread and Oil Roasted Sunflower Seed Kernels have similar amounts of Sugars per 1 lb.
• Both Toasted Sprouted Wheat Bread as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.