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Comparing Nutrients in 300 calories French BreadVS Sunflower Seeds

Weight per 300 calories

French Bread
110g
Sunflower Seeds
51.4g

Dried Sunflower Seed Kernels have 2.1 times more energy per unit of mass than French or Vienna Bread includes Sourdough, which is very high in comparison to other foods. French Bread having high energy density.

Which food has more nutrients per 300 calories - French Bread or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

French Bread
16%
8%
76%
Sunflower Seeds
13%
74%
13%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.75%2.67g
Fat
27.3%26.4g
2.67 gvs26.4 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.82%0.58g
Saturated Fat
7.15%2.3g
0.58 gvs2.3 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.4%0.071g
Omega 3
1.93%0.031g
0.071 gvs0.031 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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5.13%0.87g
Omega 6
69.7%12g
0.87 gvs12 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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44%57.2g
Carbohydrate
7.9%10.3g
57.2 gvs10.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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7.03%5.1g
Sugars
1.86%1.35g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
5.1 gvs1.35 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.78%0.56g
Fructose
NA
≤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]
0.56 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.44g
Glucose
NA
0.44 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g
Sucrose
%1.3g
0 gvs1.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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6.4%2.43g
Fiber
11.6%4.4g
2.43 gvs4.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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21%12g
Protein
19%10.7g
12 gvs10.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Baked Products rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0.17%1.54μg
RAE, retinol activity equivalents
0 μgvs1.54 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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65.3%0.78mg
Vitamin B1
63.4%0.76mg
Thiamine
0.78 mgvs0.76 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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36.2%0.47mg
Vitamin B2
14%0.18mg
Riboflavin
0.47 mgvs0.18 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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33.2%5.3mg
Vitamin B3
26.8%4.3mg
Niacin, nicotinic acid, niacinamide
5.3 mgvs4.3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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10%0.5mg
Vitamin B5
11.6%0.58mg
Pantothenic acid
0.5 mgvs0.58 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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9.08%0.12mg
Vitamin B6
53%0.69mg
Pyridoxine
0.12 mgvs0.69 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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34%136μg
Vitamin B9
29%117μg
Folates and Folic Acid
136 μgvs117 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
0.8%0.72mg
Ascorbic acid
0 mgvs0.72 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.54%0.23mg
Vitamin E
120%18mg
Tocopherols and Tocotrienols
0.23 mgvs18 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.64%0.77μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
0.77 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

5.74%57.4mg
Calcium
4%40mg
57.4 mgvs40 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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18.6%0.17mg
Copper
103%0.92mg
0.17 mgvs0.92 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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54%4.3mg
Iron
33.7%2.7mg
4.3 mgvs2.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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8.4%35.3mg
Magnesium
39.8%167mg
35.3 mgvs167 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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27.7%0.64mg
Manganese
43.6%1mg
0.64 mgvs1 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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16.5%116mg
Phosphorus
48.4%339mg
116 mgvs339 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3.8%129mg
Potassium
9.75%331mg
129 mgvs331 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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57.4%31.5μg
Selenium
49.5%27.2μg
31.5 μgvs27.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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44.3%664mg
Sodium
0.31%4.62mg
664 mgvs4.62 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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10.4%1.15mg
Zinc
23.3%2.57mg
1.15 mgvs2.57 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.98%36.4g
Water
0.066%2.43g
36.4 gvs2.43 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of French Bread vs Sunflower Seeds:
Comparing minerals per 300 calories for French Bread vs Sunflower Seeds:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: