Comparing Nutrients in 1 pound Sunflower Seed Butter VS Toasted French or Vienna Bread

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Toasted French or Vienna Bread	16%	6%	78%

Macro Nutrients

	Sunflower Seed Butter	Toasted French or Vienna Bread	Recommended Dietary Allowance
Energy	97% 2799kcal	50% 1447kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	10% 9.7g	97g per day for Men 19-50 years
Saturated Fat	66.3% 21.2g	7.1% 2.28g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	260% 44g	21% 3.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.4% 106g	216% 281g	130g per day for Men 19-50 years
Sugars	66% 48g	22.5% 16.3g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 47.6g	NA	g per day for Men 19-50 years
Fiber	68% 26g	37% 14g	38g per day for Men 19-50 years
Protein	140% 78.4g	105% 59g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Toasted French or Vienna Bread	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	161% 1.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	129% 1.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	191% 30.6mg	153% 24.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	33.5% 0.44mg	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	269% 1075μg	159% 635μg	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	13.6% 12.2mg	1% 0.91mg	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	692% 104mg	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Toasted French or Vienna Bread	Recommended Dietary Allowance
Calcium	29% 290mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	805% 7.24mg	75.6% 0.68mg	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	234% 18.7mg	219% 17.6mg	8mg per day for Men 19-50 years
Magnesium	336% 1411mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	409% 9.4mg	113% 2.6mg	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	432% 3021mg	81.6% 572mg	700mg per day for Men 19-50 years
Potassium	77% 2613mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	861% 474μg	245% 135μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	218% 3266mg	1500mg per day for Men 19-50 years
Zinc	202% 22mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	2.53% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Toasted French or Vienna Bread per 1 lb

Compare the macro and micronutrient content in 1 lb of Sunflower Seed Butter versus 1 lb of Toasted French or Vienna Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Sunflower Seed Butter vs Toasted French or Vienna Bread:

• 1 pound of Sunflower Seed Butter has 1.3 times more Vitamin B3, 1.9 times more Vitamin B5, 5.7 times more Vitamin B6, 1.7 times more Vitamin B9, 13.5 times more Vitamin C and 120.5 times more Vitamin E than Toasted French or Vienna Bread.
• While 1 lb of Toasted French or Vienna Sourdough Bread contains 8.1 times more Vitamin B1 and 2.3 times more Vitamin B2 than Sunflower Seed Butter no Salt.
• 1 pound of Toasted French or Vienna Bread have insufficient amounts of Vitamin C and Vitamin E
• Both Sunflower Seed Butter no Salt as well as Toasted French or Vienna Sourdough Bread have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Sunflower Seed Butter vs Toasted French or Vienna Bread:

• 1 pound of Sunflower Seed Butter has 1.4 times more Calcium, 10.6 times more Copper, 10 times more Magnesium, 3.6 times more Manganese, 5.3 times more Phosphorus, 4.1 times more Potassium, 3.5 times more Selenium and 4.7 times more Zinc than Toasted French or Vienna Bread.
• While 1 lb of Toasted French or Vienna Sourdough Bread contains 240 times more Sodium than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Toasted French or Vienna Bread contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sunflower Seed Butter has 1.9 times more Energy, 25.8 times more Fat, 9.3 times more Saturated Fat, 12.5 times more Omega 6, 2.9 times more Sugars, 1.8 times more Fiber and 1.3 times more Protein than Toasted French or Vienna Bread.
• While 1 lb of Toasted French or Vienna Sourdough Bread contains 2.7 times more Carbohydrate than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Toasted French or Vienna Bread offer comparable quantities of Omega 3 per one pound.