Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Toasted French or Vienna Bread

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Toasted French or Vienna Bread	16%	6%	78%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Toasted French or Vienna Bread	Recommended Dietary Allowance
Energy	93% 2685kcal	50% 1447kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	10% 9.7g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	7.1% 2.28g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	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	80% 104g	216% 281g	130g per day for Men 19-50 years
Sugars	19.5% 14g	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	% 3.36g	NA	g per day for Men 19-50 years
Sucrose	% 10.8g	NA	g per day for Men 19-50 years
Fiber	127% 48g	37% 14g	38g per day for Men 19-50 years
Protein	162% 91g	105% 59g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Toasted French or Vienna Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	161% 1.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	129% 1.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	153% 24.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	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	265% 1061μg	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	5.54% 5mg	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	1099% 165mg	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Toasted French or Vienna Bread	Recommended Dietary Allowance
Calcium	39.5% 395mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	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	243% 19.4mg	219% 17.6mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	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	738% 5166mg	81.6% 572mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	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	215% 23.6mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	0.19% 7g	2.53% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Toasted French or Vienna Bread per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Sunflower Seeds 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 Oil Roasted Sunflower Seeds vs Toasted French or Vienna Bread:

• 1 pound of Oil Roasted Sunflower Seeds has 11.3 times more Vitamin B5, 8.3 times more Vitamin B6, 1.7 times more Vitamin B9, 191.2 times more Vitamin E and 6.2 times more Vitamin K than Toasted French or Vienna Bread.
• While 1 lb of Toasted French or Vienna Sourdough Bread contains 1.3 times more Vitamin B1, 1.3 times more Vitamin B2 and 1.3 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Toasted French or Vienna Bread have insufficient amounts of Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Toasted French or Vienna Sourdough Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Toasted French or Vienna Bread:

• 1 pound of Oil Roasted Sunflower Seeds has 1.9 times more Calcium, 12 times more Copper, 4.1 times more Magnesium, 3.6 times more Manganese, 9 times more Phosphorus, 3.5 times more Potassium, 2.6 times more Selenium and 5 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 Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Toasted French or Vienna Bread contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 1.9 times more Energy, 24 times more Fat, 14.1 times more Saturated Fat, 1.6 times more Omega 3, 43.9 times more Omega 6, 3.4 times more Fiber and 1.5 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 Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Toasted French or Vienna Bread offer comparable quantities of Sugars per one pound.