Comparing Nutrients in 1 pound Toasted Sunflower Seeds VS Toasted Bread

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Toasted Bread	17%	12%	71%

Macro Nutrients

	Toasted Sunflower Seeds	Toasted Bread	Recommended Dietary Allowance
Energy	97% 2808kcal	49% 1420kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	20% 19.4g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	45.6% 0.73g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	41.6% 7.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	195% 253g	130g per day for Men 19-50 years
Sugars	NA	40% 29g	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	NA	NA	g per day for Men 19-50 years
Fiber	137% 52g	56% 21.3g	38g per day for Men 19-50 years
Protein	139% 78g	105% 58.8g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Toasted Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	166% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	133% 1.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	177% 28.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	41.4% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	53.4% 0.69mg	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	270% 1080μg	98% 390μg	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	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	NA	7.26% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21.5% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Toasted Bread	Recommended Dietary Allowance
Calcium	26% 259mg	75% 748mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	100% 0.9mg	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	386% 31mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	63.7% 268mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	272% 6.25mg	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	750% 5253mg	122% 853mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	29.8% 1012mg	3400mg per day for Men 19-50 years
Selenium	NA	275% 151μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	182% 2726mg	1500mg per day for Men 19-50 years
Zinc	219% 24mg	60.6% 6.67mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	2.97% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Toasted Bread per 1 lb

Compare the macro and micronutrient content in 1 lb of Toasted Sunflower Seeds versus 1 lb of Toasted Bread to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Toasted Sunflower Seeds has 15.5 times more Vitamin B5, 5.3 times more Vitamin B6 and 2.8 times more Vitamin B9 than Toasted Bread.
• While 1 lb of Toasted Wheat Bread contains 1.4 times more Vitamin B1, 1.3 times more Vitamin B2 and 1.5 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Toasted Wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Toasted Sunflower Seeds has 9.3 times more Copper, 1.7 times more Iron, 2.2 times more Magnesium, 1.5 times more Manganese, 6.2 times more Phosphorus, 2.2 times more Potassium and 3.6 times more Zinc than Toasted Bread.
• While 1 lb of Toasted Wheat Bread contains 2.9 times more Calcium and 200.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sunflower Seeds has 2 times more Energy, 13.3 times more Fat, 6 times more Saturated Fat, 24 times more Omega 6, 2.4 times more Fiber and 1.3 times more Protein than Toasted Bread.
• While 1 lb of Toasted Wheat Bread contains 2 times more Omega 3 and 2.7 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.