Comparing Nutrients in 1 pound White Wheat Bread VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
White Wheat Bread	18%	8%	74%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	White Wheat Bread	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	37.2% 1080kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.75g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	8.93% 2.86g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	23.5% 0.38g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	23.5% 4g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	153% 199g	84% 109g	130g per day for Men 19-50 years
Sugars	31.3% 22.7g	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	17% 12.2g	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	% 6.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	110% 41.7g	132% 50.3g	38g per day for Men 19-50 years
Protein	86.3% 48.4g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	White Wheat 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	193% 2.3mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89% 1.16mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20.2mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.3% 2.06mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	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	144% 576μg	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	11.5% 1.72mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Wheat Bread	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	310% 3103mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	75% 0.68mg	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	277% 22mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	125% 2.88mg	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	66.7% 467mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	133% 73μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	145% 2168mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	218% 24mg	11mg per day for Men 19-50 years
Water	4.85% 180g	0.15% 5.44g	3700g per day for Men 19-50 years

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

• White Wheat Bread has 4.8 times more Vitamin B1 and 2.9 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Vitamin B3, 15.5 times more Vitamin B5, 10.1 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C and 68.7 times more Vitamin E than White Wheat Bread.
• Both White Wheat Bread and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 1 lb.
• Both White 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 White Wheat Bread vs Roasted Sunflower Seeds:

• White Wheat Bread has 9.8 times more Calcium, 1.3 times more Iron, 159.3 times more Sodium and 33 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 12.3 times more Copper, 5 times more Magnesium, 3.3 times more Manganese, 11.2 times more Phosphorus, 6.7 times more Potassium, 4.9 times more Selenium and 5.6 times more Zinc than White Wheat Bread.

Comparison of macro-nutrients per 1 pound:

• White Wheat Bread has 1.2 times more Omega 3, 1.8 times more Carbohydrate and 1.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.4 times more Energy, 23.2 times more Fat, 8.3 times more Saturated Fat, 37.3 times more Omega 6 and 1.8 times more Protein than White Wheat Bread.
• Both White Wheat Bread and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Fiber per 1 lb.
• Both White Wheat Bread as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.