Comparing Nutrients in 1 pound Sunflower Seeds VS Toasted Sprouted Wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Toasted Sprouted Wheat Bread	28%	0%	72%

Macro Nutrients

	Sunflower Seeds	Toasted Sprouted Wheat Bread	Recommended Dietary Allowance
Energy	91% 2649kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	0% 0g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	0% 0g	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	128% 167g	130g per day for Men 19-50 years
Sugars	16.4% 12g	18% 13g	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	% 11.3g	NA	g per day for Men 19-50 years
Fiber	103% 39g	68% 26g	38g per day for Men 19-50 years
Protein	168% 94g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Toasted Sprouted Wheat 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	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	71.8% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	73.3% 0.95mg	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	0% 0μg	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% 0mg	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	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.54% 5.44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Toasted Sprouted Wheat Bread	Recommended Dietary Allowance
Calcium	35.4% 354mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	114% 1.03mg	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	117% 9.34mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	76.7% 322mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	NA	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	124% 871mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	28.7% 975mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	269% 148μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	156% 2336mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	56% 6.17mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	5.7% 211g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 7.3 times more Vitamin B1, 4.1 times more Vitamin B2, 3.3 times more Vitamin B3, 6.4 times more Vitamin B6, more Vitamin B9, more Vitamin C and 97.7 times more Vitamin E than Toasted Sprouted Wheat Bread.
• While Toasted Sprouted Wheat Bread contains more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Toasted Sprouted Wheat Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Toasted Sprouted Wheat Bread:

• Dried Sunflower Seed Kernels have more Calcium, 8 times more Copper, 2.5 times more Iron, 4.6 times more Magnesium, 3.4 times more Phosphorus, 3 times more Potassium, 1.6 times more Selenium and 3.7 times more Zinc than Toasted Sprouted Wheat Bread.
• While Toasted Sprouted Wheat Bread contains 57.2 times more Sodium and 9.9 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 2.8 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, 1.5 times more Fiber and 1.5 times more Protein than Toasted Sprouted Wheat Bread.
• While Toasted Sprouted Wheat Bread contains 1.8 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Toasted Sprouted Wheat Bread have similar amounts of Sugars per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Toasted Sprouted Wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.