Comparing Nutrients in 300 calories Toasted Commercially Prepared Whole-wheat Bread VS Oil Roasted Sunflower Seeds

Weight per 300 calories

• Toasted Commercially Prepared Whole-wheat Bread: 98g
• Oil Roasted Sunflower Seeds: 50.7g

Oil Roasted Sunflower Seed Kernels have 1.9 times more energy per unit of mass than Toasted Commercially Prepared Whole-wheat Bread, which is very high in comparison to other foods. Toasted Commercially Prepared Whole-wheat Bread having high energy density.

Discover which food has more nutrients per 300 calories - Toasted Commercially Prepared Whole-wheat Bread or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Toasted Commercially Prepared Whole-wheat Bread	21%	12%	67%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Toasted Commercially Prepared Whole-wheat Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.1% 4g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	2.82% 0.9g	11% 3.6g	32g per day for Men 19-50 years
Omega 3	1.9% 0.03g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.7g	102% 17.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.6% 50g	8.92% 11.6g	130g per day for Men 19-50 years
Sugars	7.8% 5.66g	2.17% 1.58g	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	NA	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	NA	% 0.38g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	19.3% 7.35g	14% 5.37g	38g per day for Men 19-50 years
Protein	28.5% 16g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Toasted Commercially Prepared Whole-wheat Bread	Oil Roasted 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	30.7% 0.37mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	31% 0.4mg	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	12.7% 51μg	29.6% 119μg	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	0.62% 0.56mg	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	4.1% 0.62mg	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.35% 8.82μg	1.3% 1.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Commercially Prepared Whole-wheat Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	12.7% 127mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	73% 0.66mg	102% 0.91mg	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	36.3% 2.9mg	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	15.3% 64.4mg	420mg per day for Men 19-50 years
Manganese	108% 2.5mg	46% 1.05mg	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	42.4% 297mg	82.5% 577mg	700mg per day for Men 19-50 years
Potassium	9.4% 320mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	94% 51.6μg	72% 39.6μg	55μg per day for Men 19-50 years
Sodium	37% 554mg	0.1% 1.52mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	0.64% 23.8g	0.021% 0.78g	3700g per day for Men 19-50 years

Toasted Commercially Prepared Whole-wheat Bread VS Oil Roasted Sunflower Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Toasted Commercially Prepared Whole-wheat Bread or Oil Roasted Sunflower Seeds?

Lets compare vitamin content per 300 calories of Toasted Commercially Prepared Whole-wheat Bread vs Oil Roasted Sunflower Seeds:

• 300 calories of Toasted Commercially Prepared Whole-wheat Bread have 2.3 times more Vitamin B1, 2 times more Vitamin B2, 2.7 times more Vitamin B3 and 5.6 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 5 times more Vitamin B5, 1.7 times more Vitamin B6, 2.3 times more Vitamin B9 and 29.8 times more Vitamin E than Toasted Commercially Prepared Whole-wheat Bread.
• 300 calories of Toasted Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin E
• 300 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin K
• Both Toasted Commercially Prepared Whole-wheat Bread as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Toasted Commercially Prepared Whole-wheat Bread vs Oil Roasted Sunflower Seeds:

• 300 calories of Toasted Commercially Prepared Whole-wheat Bread have 2.9 times more Calcium, 1.3 times more Iron, 1.5 times more Magnesium, 2.4 times more Manganese, 1.3 times more Potassium, 1.3 times more Selenium and 364.4 times more Sodium than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 1.4 times more Copper, 1.9 times more Phosphorus and 1.3 times more Zinc than Toasted Commercially Prepared Whole-wheat Bread.
• 300 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Toasted Commercially Prepared Whole-wheat Bread have 4.3 times more Carbohydrate, 3.6 times more Sugars, 1.4 times more Fiber and 1.6 times more Protein than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 6.5 times more Fat, 4 times more Saturated Fat and 24.9 times more Omega 6 than Toasted Commercially Prepared Whole-wheat Bread.
• Both Toasted Commercially Prepared Whole-wheat Bread and Oil Roasted Sunflower Seeds offer comparable quantities of Energy per 300 calories.
• 300 calories of Toasted Commercially Prepared Whole-wheat Bread provide inadequate amounts of Omega 6
• Both Toasted Commercially Prepared Whole-wheat Bread as well as Oil Roasted Sunflower Seed Kernels provide inadequate amounts of Omega 3 in 300 calories.