Comparing Nutrients in 300 calories Bread, whole-wheat, prepared from recipe VS Sunflower Seeds

Weight per 300 calories

• Bread, whole-wheat, prepared from recipe: 108g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 2.1 times more energy per unit of mass than Bread, whole-wheat, prepared from recipe, which is very high in comparison to other foods. Bread, whole-wheat, prepared from recipe having high energy density.

Which food has more nutrients per 300 calories - Bread, whole-wheat, prepared from recipe or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Bread, whole-wheat, prepared from recipe	12%	17%	71%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Bread, whole-wheat, prepared from recipe	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6% 5.83g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.86g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	21.4% 0.34g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.83g	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	42.7% 55.5g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	5.7% 4.14g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	17% 6.47g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	16% 9.06g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Bread, whole-wheat, prepared from recipe	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	27.2% 0.33mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.21mg	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	17.5% 70μg	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	5.47% 0.82mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.45% 10μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, whole-wheat, prepared from recipe	Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.56% 35.6mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	30.3% 0.27mg	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	42% 3.35mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	21% 87.4mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	88.3% 2.03mg	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% 202mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	9.97% 339mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	75.7% 41.7μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	25% 373mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	0.95% 35.3g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Bread, whole-wheat, prepared from recipe vs Sunflower Seeds:

• Bread, whole-wheat, prepared from recipe has 1.3 times more Vitamin B2 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.3 times more Vitamin B1, 3.2 times more Vitamin B6, 1.7 times more Vitamin B9 and 22 times more Vitamin E than Bread, whole-wheat, prepared from recipe.
• Both Bread, whole-wheat, prepared from recipe and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 and Vitamin B5 per 300 kcal.
• Both Bread, whole-wheat, prepared from recipe 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 Bread, whole-wheat, prepared from recipe vs Sunflower Seeds:

• Bread, whole-wheat, prepared from recipe has 1.2 times more Iron, 2 times more Manganese, 1.5 times more Selenium and 80.8 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.4 times more Copper, 1.9 times more Magnesium, 1.7 times more Phosphorus and 1.6 times more Zinc than Bread, whole-wheat, prepared from recipe.
• Both Bread, whole-wheat, prepared from recipe and Dried Sunflower Seed Kernels have similar amounts of Calcium and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Bread, whole-wheat, prepared from recipe has 11.1 times more Omega 3, 5.4 times more Carbohydrate, 3.1 times more Sugars and 1.5 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.5 times more Fat, 2.7 times more Saturated Fat and 4.2 times more Omega 6 than Bread, whole-wheat, prepared from recipe.
• Both Bread, whole-wheat, prepared from recipe and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 300 kcal.
• Both Bread, whole-wheat, prepared from recipe as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.