Comparing Nutrients in 300 calories Toasted Multi-grain Bread VS Sunflower Seed Butter

Weight per 300 calories

• Toasted Multi-grain Bread: 104g
• Sunflower Seed Butter: 48.6g

Sunflower Seed Butter no Salt has 2.1 times more energy per unit of mass than Toasted Multi-grain Bread with Whole-grain, which is very high in comparison to other foods. Toasted Multi-grain Bread having high energy density.

Which food has more nutrients per 300 calories - Toasted Multi-grain Bread or Sunflower Seed Butter?

Macros Ratio

	Protein	Fat	Carbs
Toasted Multi-grain Bread	20%	14%	66%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Toasted Multi-grain Bread	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.94% 4.8g	27.7% 27g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	7.1% 2.27g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	11% 1.9g	28% 4.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.7% 49g	8.72% 11.3g	130g per day for Men 19-50 years
Sugars	9.97% 7.23g	7.07% 5.12g	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	3.84% 2.8g	0% 0g	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	% 1.9g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 5.1g	g per day for Men 19-50 years
Fiber	22.2% 8.44g	7.3% 2.77g	38g per day for Men 19-50 years
Protein	27% 15g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Toasted Multi-grain Bread	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	2.15% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.58mg	20.5% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.6% 0.38mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	20.6% 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	18.2% 73μg	29% 115μg	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	0.12% 0.1mg	1.46% 1.3mg	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	2.78% 0.42mg	74% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Multi-grain Bread	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	11.6% 116mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	35.5% 0.32mg	86.3% 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	35.4% 2.83mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	21% 88.5mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	44% 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	36.8% 257mg	46.3% 324mg	700mg per day for Men 19-50 years
Potassium	7.66% 260mg	8.24% 280mg	3400mg per day for Men 19-50 years
Selenium	68% 37.3μg	92% 50.8μg	55μg per day for Men 19-50 years
Sodium	28.8% 431mg	0.097% 1.46mg	1500mg per day for Men 19-50 years
Zinc	17.5% 1.93mg	21.6% 2.38mg	11mg per day for Men 19-50 years
Water	0.89% 32.8g	0.008% 0.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Toasted Multi-grain Bread vs Sunflower Seed Butter:

• Toasted Multi-grain Bread with Whole-grain has 9.8 times more Vitamin B1, 1.9 times more Vitamin B2 and 1.4 times more Vitamin B3 than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 1.5 times more Vitamin B5, 1.6 times more Vitamin B9 and 26.7 times more Vitamin E than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain and Sunflower Seed Butter no Salt have similar amounts of Vitamin B6 per 300 kcal.
• Both Toasted Multi-grain Bread with Whole-grain as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Toasted Multi-grain Bread vs Sunflower Seed Butter:

• Toasted Multi-grain Bread with Whole-grain has 3.7 times more Calcium, 1.4 times more Iron, 2.3 times more Manganese and 295.6 times more Sodium than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 2.4 times more Copper, 1.7 times more Magnesium, 1.3 times more Phosphorus and 1.4 times more Selenium than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain and Sunflower Seed Butter no Salt have similar amounts of Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Toasted Multi-grain Bread with Whole-grain has 9.6 times more Omega 3, 4.3 times more Carbohydrate, 1.4 times more Sugars, more Fructose, 3 times more Fiber and 1.8 times more Protein than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 5.6 times more Fat, 2.3 times more Saturated Fat and 2.5 times more Omega 6 than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain and Sunflower Seed Butter no Salt have similar amounts of Energy per 300 kcal.
• Both Toasted Multi-grain Bread with Whole-grain as well as Sunflower Seed Butter no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.