Comparing Nutrients in 1 pound Sunflower Seeds VS Toasted Multi-grain Bread

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Sunflower Seeds	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	91% 2649kcal	45% 1306kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	21.5% 21g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	13.4% 4.3g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	63.2% 1g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	48.3% 8.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	164% 214g	130g per day for Men 19-50 years
Sugars	16.4% 12g	43.4% 31.5g	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	16.7% 12g	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	% 8.35g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 0g	g per day for Men 19-50 years
Fiber	103% 39g	97% 36.7g	38g per day for Men 19-50 years
Protein	168% 94g	118% 66g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Toasted Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	125% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	100% 1.3mg	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	257% 1030μg	79.4% 318μg	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	7.06% 6.35mg	0.5% 0.45mg	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	1064% 160mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.67% 6.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	35.4% 354mg	50.3% 503mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	155% 1.4mg	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	298% 24mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	92% 386mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	434% 10mg	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	428% 2994mg	160% 1120mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	295% 162μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	125% 1878mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	76.3% 8.4mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	3.86% 143g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Toasted Multi-grain Bread:

• Dried Sunflower Seed Kernels have 6.1 times more Vitamin B1, 2.5 times more Vitamin B2, 1.9 times more Vitamin B3, 3.1 times more Vitamin B5, 4.7 times more Vitamin B6, 3.2 times more Vitamin B9, 14 times more Vitamin C and 87.9 times more Vitamin E than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Toasted Multi-grain Bread:

• Dried Sunflower Seed Kernels have 5.9 times more Copper, 1.9 times more Iron, 3.8 times more Magnesium, 2.7 times more Phosphorus, 2.6 times more Potassium, 1.5 times more Selenium and 2.7 times more Zinc than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 1.4 times more Calcium and 46 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Toasted Multi-grain Bread with Whole-grain have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 2 times more Energy, 11.2 times more Fat, 4.7 times more Saturated Fat, 12.7 times more Omega 6 and 1.4 times more Protein than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 3.7 times more Omega 3, 2.4 times more Carbohydrate and 2.6 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Toasted Multi-grain Bread with Whole-grain have similar amounts of Fiber per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.