Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Toasted Oat Bran Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Toasted Oat Bran Reduced-calorie Bread	14%	13%	73%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Toasted Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Energy	93% 2685kcal	37.4% 1084kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	17.8% 17.2g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	7.5% 2.4g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	34.6% 0.55g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	49.8% 8.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	172% 223g	130g per day for Men 19-50 years
Sugars	19.5% 14g	26.3% 19g	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	171% 65g	38g per day for Men 19-50 years
Protein	162% 91g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Toasted Oat Bran Reduced-calorie 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	128% 1.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	75.7% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	114% 18.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	30.4% 0.39mg	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	93% 372μg	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	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	1099% 165mg	9.98% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Toasted Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	39.5% 395mg	31% 308mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	74% 0.67mg	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	213% 17mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	59.4% 249mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	198% 4.56mg	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	93% 653mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	16.3% 553mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	165% 2481mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	0.19% 7g	4.38% 162g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Toasted Oat Bran Reduced-calorie Bread per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Sunflower Seeds versus 1 lb of Toasted Oat Bran Reduced-calorie 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 Oat Bran Reduced-calorie Bread:

• 1 pound of Oil Roasted Sunflower Seeds has 1.3 times more Vitamin B2, 41.8 times more Vitamin B5, 9.1 times more Vitamin B6, 2.9 times more Vitamin B9, 110.1 times more Vitamin E and 1.6 times more Vitamin K than Toasted Oat Bran Reduced-calorie Bread.
• Both Oil Roasted Sunflower Seeds and Toasted Oat Bran Reduced-calorie Bread provide similar amounts of Vitamin B1 and Vitamin B3 per one pound.
• 1 pound of Toasted Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Toasted Oat Bran Reduced-calorie 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 Oat Bran Reduced-calorie Bread:

• 1 pound of Oil Roasted Sunflower Seeds has 1.3 times more Calcium, 12.3 times more Copper, 2.3 times more Magnesium, 2.1 times more Manganese, 7.9 times more Phosphorus, 4 times more Potassium, 3.2 times more Selenium and 4.4 times more Zinc than Toasted Oat Bran Reduced-calorie Bread.
• While 1 lb of Toasted Oat Bran Reduced-calorie Bread contains 182.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Toasted Oat Bran Reduced-calorie Bread contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 2.5 times more Energy, 13.5 times more Fat, 13.3 times more Saturated Fat, 18.3 times more Omega 6 and 2.1 times more Protein than Toasted Oat Bran Reduced-calorie Bread.
• While 1 lb of Toasted Oat Bran Reduced-calorie Bread contains 1.5 times more Omega 3, 2.1 times more Carbohydrate, 1.4 times more Sugars and 1.3 times more Fiber than Oil Roasted Sunflower Seed Kernels.