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

Weight per 300 calories

• Toasted Multi-grain Bread: 104g
• Toasted Sunflower Seeds: 48.5g

Toasted Sunflower Seed Kernels no Salt have 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 Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Toasted Multi-grain Bread	20%	14%	66%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Toasted Multi-grain Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.94% 4.8g	28.4% 27.5g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	9% 2.9g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	11% 1.9g	107% 18g	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	7.68% 9.98g	130g per day for Men 19-50 years
Sugars	9.97% 7.23g	NA	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	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	% 1.9g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	22.2% 8.44g	14.7% 5.57g	38g per day for Men 19-50 years
Protein	27% 15g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Toasted Multi-grain Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.58mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.6% 0.38mg	68.4% 3.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	30% 0.39mg	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	0.75% 0.68mg	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	NA	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	11.6% 116mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	35.5% 0.32mg	99% 0.89mg	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	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	21% 88.5mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	44.5% 1.02mg	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	80% 561mg	700mg per day for Men 19-50 years
Potassium	7.66% 260mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	68% 37.3μg	NA	55μg per day for Men 19-50 years
Sodium	28.8% 431mg	0.097% 1.45mg	1500mg per day for Men 19-50 years
Zinc	17.5% 1.93mg	23.4% 2.57mg	11mg per day for Men 19-50 years
Water	0.89% 32.8g	0.013% 0.48g	3700g per day for Men 19-50 years

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

• Toasted Multi-grain Bread with Whole-grain has 1.6 times more Vitamin B1 and 2.2 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 9 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.6 times more Vitamin B9 than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 300 kcal.
• Both Toasted Multi-grain Bread with Whole-grain as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

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

• Toasted Multi-grain Bread with Whole-grain has 4.2 times more Calcium, 1.4 times more Magnesium, 2.2 times more Manganese and 296.6 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.8 times more Copper, 2.2 times more Phosphorus and 1.3 times more Zinc than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain and Toasted Sunflower Seed Kernels no Salt have similar amounts of Iron and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Toasted Multi-grain Bread with Whole-grain has 6.1 times more Omega 3, 4.9 times more Carbohydrate, 1.5 times more Fiber and 1.8 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 5.7 times more Fat, 2.9 times more Saturated Fat and 9.6 times more Omega 6 than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 300 kcal.
• Both Toasted Multi-grain Bread with Whole-grain as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.