Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Wheat Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Wheat Reduced-calorie Bread	21%	11%	68%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Energy	93% 2685kcal	34% 984kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	13.7% 13.2g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	29.4% 5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	148% 193g	130g per day for Men 19-50 years
Sugars	19.5% 14g	23.2% 17g	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	10% 7.35g	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	% 4.3g	g per day for Men 19-50 years
Sucrose	% 10.8g	% 0g	g per day for Men 19-50 years
Fiber	127% 48g	132% 50.3g	38g per day for Men 19-50 years
Protein	162% 91g	108% 60.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Wheat 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	132% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	107% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	21% 0.27mg	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	103% 413μg	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	0.5% 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	1099% 165mg	7.26% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	39.5% 395mg	74% 739mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	86% 0.78mg	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	165% 13mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	239% 5.5mg	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	97% 676mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	20% 680mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	251% 138μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	100% 1506mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	55.7% 6.12mg	11mg per day for Men 19-50 years
Water	0.19% 7g	4.85% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Wheat Reduced-calorie Bread per 1 lb

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

• 1 pound of Oil Roasted Sunflower Seeds has 2 times more Vitamin B2, 13.2 times more Vitamin B6, 2.6 times more Vitamin B9, 151.4 times more Vitamin E and 15.5 times more Vitamin K than Wheat Reduced-calorie Bread.
• Both Oil Roasted Sunflower Seeds and Wheat Reduced-calorie Bread provide similar amounts of Vitamin B1 and Vitamin B3 per one pound.
• 1 pound of Wheat Reduced-calorie Bread have insufficient amounts of Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Wheat 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 Wheat Reduced-calorie Bread:

• 1 pound of Oil Roasted Sunflower Seeds has 10.5 times more Copper, 1.5 times more Iron, 3 times more Magnesium, 1.7 times more Manganese, 7.6 times more Phosphorus, 3.2 times more Potassium, 2.6 times more Selenium and 3.9 times more Zinc than Wheat Reduced-calorie Bread.
• While 1 lb of Wheat Reduced-calorie Bread contains 1.9 times more Calcium and 110.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 2.7 times more Energy, 17.6 times more Fat, 8.4 times more Saturated Fat, 31.1 times more Omega 6 and 1.5 times more Protein than Wheat Reduced-calorie Bread.
• While 1 lb of Wheat Reduced-calorie Bread contains 1.9 times more Carbohydrate and more Fructose than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Wheat Reduced-calorie Bread offer comparable quantities of Omega 3, Sugars and Fiber per one pound.