Comparing Nutrients in 1 pound Toasted Bread VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Toasted Bread	17%	12%	71%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Toasted Bread	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	49% 1420kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.4g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	45.6% 0.73g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	41.6% 7.08g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	195% 253g	84% 109g	130g per day for Men 19-50 years
Sugars	40% 29g	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	56% 21.3g	132% 50.3g	38g per day for Men 19-50 years
Protein	105% 58.8g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	166% 2mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	133% 1.73mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	177% 28.3mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.4% 2.07mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	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	98% 390μg	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	1% 0.91mg	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	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.5% 26μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Bread	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	75% 748mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	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	232% 18.6mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	63.7% 268mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	272% 6.25mg	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	122% 853mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	29.8% 1012mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	275% 151μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	182% 2726mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	60.6% 6.67mg	218% 24mg	11mg per day for Men 19-50 years
Water	2.97% 110g	0.15% 5.44g	3700g per day for Men 19-50 years

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

• Toasted Wheat Bread has 4.1 times more Vitamin B1, 1.6 times more Vitamin B2 and 2.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 15.4 times more Vitamin B5, 5.3 times more Vitamin B6, 2.8 times more Vitamin B9, 7 times more Vitamin C and 108.8 times more Vitamin E than Toasted Wheat Bread.
• Both Toasted Wheat Bread and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 1 lb.
• Both Toasted Wheat 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 Bread vs Roasted Sunflower Seeds:

• Toasted Wheat Bread has 2.4 times more Calcium and 200.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 9.2 times more Copper, 2.2 times more Magnesium, 1.5 times more Manganese, 6.1 times more Phosphorus, 3.8 times more Potassium, 2.4 times more Selenium and 3.6 times more Zinc than Toasted Wheat Bread.
• Both Toasted Wheat Bread and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Toasted Wheat Bread has 2.3 times more Omega 3, 2.3 times more Carbohydrate and 2.4 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Energy, 11.7 times more Fat, 5.3 times more Saturated Fat, 21 times more Omega 6, 2.4 times more Fiber and 1.5 times more Protein than Toasted Wheat Bread.
• Both Toasted Wheat Bread as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.