Comparing Nutrients in 300 calories Wheat Reduced-calorie Bread VS Sunflower Seeds

Weight per 300 calories

• Wheat Reduced-calorie Bread: 138g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 2.7 times more energy per unit of mass than Wheat Reduced-calorie Bread, which is very high in comparison to other foods. Wheat Reduced-calorie Bread having above average energy density.

Which food has more nutrients per 300 calories - Wheat Reduced-calorie Bread or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Wheat Reduced-calorie Bread	21%	11%	68%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Wheat Reduced-calorie Bread	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.16% 4.04g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	3.63% 1.16g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	7.6% 0.12g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	8.95% 1.52g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.7g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	7.07% 5.13g	1.86% 1.35g	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	3.1% 2.24g	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	% 1.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 1.3g	g per day for Men 19-50 years
Fiber	40.4% 15.3g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	33% 18.4g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Wheat Reduced-calorie Bread	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.3% 0.48mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.7% 5.23mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	53% 0.69mg	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	31.5% 126μg	29% 117μg	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	0.15% 0.14mg	0.8% 0.72mg	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	2.2% 0.33mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.23% 0.28μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Reduced-calorie Bread	Sunflower Seeds	Recommended Dietary Allowance
Calcium	22.5% 225mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	26.3% 0.24mg	103% 0.92mg	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	50.3% 4.02mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	14% 59.4mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	72.7% 1.67mg	43.6% 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	29.4% 206mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	76.4% 42μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	30.6% 459mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	1.48% 54.7g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Wheat Reduced-calorie Bread vs Sunflower Seeds:

• Wheat Reduced-calorie Bread has 1.2 times more Vitamin B3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Vitamin B1, 8.3 times more Vitamin B6 and 54.5 times more Vitamin E than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B9 per 300 kcal.
• Both Wheat Reduced-calorie Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Wheat Reduced-calorie Bread vs Sunflower Seeds:

• Wheat Reduced-calorie Bread has 5.6 times more Calcium, 1.5 times more Iron, 1.7 times more Manganese, 1.5 times more Selenium and 99.3 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.9 times more Copper, 2.8 times more Magnesium, 1.6 times more Phosphorus, 1.6 times more Potassium and 1.4 times more Zinc than Wheat Reduced-calorie Bread.

Comparison of macro-nutrients per 300 calories:

• Wheat Reduced-calorie Bread has 3.9 times more Omega 3, 5.7 times more Carbohydrate, 3.8 times more Sugars, 3.5 times more Fiber and 1.7 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.5 times more Fat, 2 times more Saturated Fat and 7.8 times more Omega 6 than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Wheat Reduced-calorie Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.