Comparing Nutrients in 1 pound Bread, white, commercially prepared (includes soft bread crumbs) VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Bread, white, commercially prepared (includes soft bread crumbs)	13%	11%	76%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Bread, white, commercially prepared (includes soft bread crumbs)	Sunflower Seeds	Recommended Dietary Allowance
Energy	41.6% 1207kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	15.6% 15g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	9.9% 3.17g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	38% 6.46g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	69.8% 91g	130g per day for Men 19-50 years
Sugars	35.5% 25.7g	16.4% 12g	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	15.2% 11g	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	% 7.12g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 11.3g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	103% 39g	38g per day for Men 19-50 years
Protein	71.7% 40g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared (includes soft bread crumbs)	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	201% 2.4mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.8% 1.1mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	136% 21.7mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.6% 2.43mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.4% 0.39mg	469% 6.1mg	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	126% 503μg	257% 1030μg	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	6.65% 1mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared (includes soft bread crumbs)	Sunflower Seeds	Recommended Dietary Allowance
Calcium	65.3% 653mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	907% 8.16mg	0.9mg per day for Men 19-50 years
Fluoride	5.55% 222μg	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	205% 16.4mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	385% 8.85mg	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	63.5% 445mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	17% 572mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	181% 100μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	148% 2223mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	30.5% 3.36mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	4.46% 165g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Bread, white, commercially prepared (includes soft bread crumbs) vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 2.8 times more Vitamin B1, 1.5 times more Vitamin B2, 1.7 times more Vitamin B3, 2.1 times more Vitamin B5, 15.5 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin C and 159.9 times more Vitamin E than Bread, white, commercially prepared (includes soft bread crumbs).
• Both Bread, white, commercially prepared (includes soft bread crumbs) as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Bread, white, commercially prepared (includes soft bread crumbs) vs Sunflower Seeds:

• Bread, white, commercially prepared (includes soft bread crumbs) have 1.8 times more Calcium and 54.4 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 17.8 times more Copper, 1.5 times more Iron, 14.1 times more Magnesium, 3.6 times more Manganese, 6.7 times more Phosphorus, 5.1 times more Potassium, 2.4 times more Selenium and 6.8 times more Zinc than Bread, white, commercially prepared (includes soft bread crumbs).

Comparison of macro-nutrients per 1 pound:

• Bread, white, commercially prepared (includes soft bread crumbs) have 2.8 times more Omega 3, 2.5 times more Carbohydrate and 2.2 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Energy, 15.5 times more Fat, 6.4 times more Saturated Fat, 16.2 times more Omega 6, 3.2 times more Fiber and 2.3 times more Protein than Bread, white, commercially prepared (includes soft bread crumbs).
• Both Bread, white, commercially prepared (includes soft bread crumbs) as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.