Comparing Nutrients in 1 pound Toasted Sunflower Seeds VS Schar, Gluten-Free, Wheat-Free, Classic White Bread

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%

Macro Nutrients

	Toasted Sunflower Seeds	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Energy	97% 2808kcal	37.5% 1089kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	21% 20.3g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	14% 4.43g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	13.2% 2.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	161% 209g	130g per day for Men 19-50 years
Sugars	NA	21% 15g	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	4.94% 3.6g	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	% 4.6g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	137% 52g	61% 23g	38g per day for Men 19-50 years
Protein	139% 78g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	193% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	176% 2.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	97% 15.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	13% 0.17mg	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	17% 68μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.06% 6.35mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Calcium	26% 259mg	72% 721mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	44% 0.39mg	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	180% 14.4mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	34.7% 0.8mg	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	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	8.8% 299mg	3400mg per day for Men 19-50 years
Selenium	NA	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	133% 2000mg	1500mg per day for Men 19-50 years
Zinc	219% 24mg	19.4% 2.13mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	5.38% 199g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Toasted Sunflower Seeds vs Schar, Gluten-Free, Wheat-Free, Classic White Bread:

• Toasted Sunflower Seed Kernels no Salt have 1.2 times more Vitamin B3, 21.8 times more Vitamin B6 and 15.9 times more Vitamin B9 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While Schar, Gluten-Free, Wheat-Free, Classic White Bread contains 1.6 times more Vitamin B1 and 1.8 times more Vitamin B2 than Toasted Sunflower Seed Kernels no Salt.

Comparing minerals per 1 pound for Toasted Sunflower Seeds vs Schar, Gluten-Free, Wheat-Free, Classic White Bread:

• Toasted Sunflower Seed Kernels no Salt have 21.1 times more Copper, 2.1 times more Iron, 11.7 times more Magnesium, 12 times more Manganese, 21.1 times more Phosphorus, 7.4 times more Potassium and 11.3 times more Zinc than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While Schar, Gluten-Free, Wheat-Free, Classic White Bread contains 2.8 times more Calcium, 147 times more Sodium and 43.9 times more Water than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 pound:

• Toasted Sunflower Seed Kernels no Salt have 2.6 times more Energy, 12.7 times more Fat, 6.1 times more Saturated Fat, 5.3 times more Omega 3, 75.4 times more Omega 6, 2.3 times more Fiber and 4.5 times more Protein than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While Schar, Gluten-Free, Wheat-Free, Classic White Bread contains 2.2 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Schar, Gluten-Free, Wheat-Free, Classic White Bread have insufficient amounts of Glucose and Sucrose in 1 lb.