Comparing Nutrients in 300 calories Whole Grain gluten-free Bread made with tapioca starch and brown rice flour VS Roasted Sunflower Seeds

Weight per 300 calories

• Whole Grain gluten-free Bread made with tapioca starch and brown rice flour: 97g
• Roasted Sunflower Seeds: 51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 1.9 times more energy per unit of mass than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour, which is very high in comparison to other foods. Whole Grain gluten-free Bread made with tapioca starch and brown rice flour having high energy density.

Which food has more nutrients per 300 calories - Whole Grain gluten-free Bread made with tapioca starch and brown rice flour or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	9%	27%	64%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.35% 9.07g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	50.7% 0.81g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	8.96% 1.52g	99% 17g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.7g	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	13% 9.52g	1.94% 1.4g	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	1.86% 1.35g	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	% 1.56g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	15% 5.72g	38g per day for Men 19-50 years
Protein	12.6% 7.04g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.17mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.56% 1.37mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.72% 0.087mg	32% 0.41mg	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	NA	30.5% 122μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0.8% 0.72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.83% 58.3mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	8% 0.072mg	105% 0.94mg	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	9.22% 0.74mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	7.17% 30mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	21.3% 0.49mg	47.3% 1.1mg	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	10.7% 74.8mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	3.5% 119mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	NA	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	33% 495mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	5.1% 0.56mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	0.85% 31.4g	0.017% 0.62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour vs Roasted Sunflower Seeds:

• Whole Grain gluten-free Bread made with tapioca starch and brown rice flour has 3.2 times more Vitamin B1 and 2.5 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.7 times more Vitamin B3 and 4.7 times more Vitamin B6 than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.

Comparing minerals per 300 calories for Whole Grain gluten-free Bread made with tapioca starch and brown rice flour vs Roasted Sunflower Seeds:

• Whole Grain gluten-free Bread made with tapioca starch and brown rice flour has 1.6 times more Calcium and 320.2 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 13.1 times more Copper, 2.7 times more Iron, 2.2 times more Magnesium, 2.2 times more Manganese, 8 times more Phosphorus, 3.7 times more Potassium and 4.8 times more Zinc than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.

Comparison of macro-nutrients per 300 calories:

• Whole Grain gluten-free Bread made with tapioca starch and brown rice flour has 22.8 times more Omega 3, 3.8 times more Carbohydrate and 6.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.8 times more Fat, 10.4 times more Saturated Fat, 11.1 times more Omega 6 and 1.4 times more Protein than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• Both Whole Grain gluten-free Bread made with tapioca starch and brown rice flour and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Fiber per 300 kcal.
• Both Whole Grain gluten-free Bread made with tapioca starch and brown rice flour as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 300 kcal.