Comparing Nutrients in 300 calories White Wheat Bread VS Sunflower Seeds

Weight per 300 calories

• White Wheat Bread: 126g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 2.5 times more energy per unit of mass than White Wheat Bread, which is very high in comparison to other foods. White Wheat Bread having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
White Wheat Bread	18%	8%	74%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	White Wheat Bread	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	6.54% 0.1g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	6.5% 1.1g	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	42.6% 55.3g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	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	4.7% 3.4g	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	% 1.3g	g per day for Men 19-50 years
Fiber	30.5% 11.6g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	24% 13.4g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	White Wheat 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	53.6% 0.64mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.76% 0.1mg	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	40% 160μg	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% 0mg	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	3.2% 0.48mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.1% 9.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Wheat Bread	Sunflower Seeds	Recommended Dietary Allowance
Calcium	86.2% 862mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	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	77% 6.16mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	7.8% 32.8mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	34.7% 0.8mg	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	18.5% 130mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	4.7% 160mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	37% 20.3μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	40% 603mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	1.35% 50g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of White Wheat Bread vs Sunflower Seeds:

• White Wheat Bread has 1.8 times more Vitamin B2, 1.3 times more Vitamin B3, 1.4 times more Vitamin B9 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.9 times more Vitamin B6 and 37.7 times more Vitamin E than White Wheat Bread.
• Both White Wheat Bread and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B5 per 300 kcal.
• Both White Wheat Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for White Wheat Bread vs Sunflower Seeds:

• White Wheat Bread has 21.5 times more Calcium, 2.3 times more Iron and 130.3 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.9 times more Copper, 5.1 times more Magnesium, 1.3 times more Manganese, 2.6 times more Phosphorus, 2.1 times more Potassium, 1.3 times more Selenium and 2.1 times more Zinc than White Wheat Bread.

Comparison of macro-nutrients per 300 calories:

• White Wheat Bread has 3.4 times more Omega 3, 5.4 times more Carbohydrate, 4.7 times more Sugars, 2.6 times more Fiber and 1.3 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 9.8 times more Fat, 2.9 times more Saturated Fat and 10.7 times more Omega 6 than White Wheat Bread.
• Both White Wheat Bread and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both White Wheat Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.