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

Weight per 300 calories

• Bread, whole-wheat, prepared from recipe: 108g
• Oil Roasted Sunflower Seeds: 50.7g

Oil Roasted 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.

Discover which food has more nutrients per 300 calories - Bread, whole-wheat, prepared from recipe or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Bread, whole-wheat, prepared from recipe	12%	17%	71%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Bread, whole-wheat, prepared from recipe	Oil Roasted 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% 26g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.86g	11% 3.6g	32g per day for Men 19-50 years
Omega 3	21.4% 0.34g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.83g	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	42.7% 55.5g	8.92% 11.6g	130g per day for Men 19-50 years
Sugars	5.7% 4.14g	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	17% 6.47g	14% 5.37g	38g per day for Men 19-50 years
Protein	16% 9.06g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Bread, whole-wheat, prepared from recipe	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	27.2% 0.33mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.21mg	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	17.5% 70μg	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	5.47% 0.82mg	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.45% 10μg	1.3% 1.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, whole-wheat, prepared from recipe	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.56% 35.6mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	30.3% 0.27mg	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	42% 3.35mg	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	21% 87.4mg	15.3% 64.4mg	420mg per day for Men 19-50 years
Manganese	88.3% 2.03mg	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	29% 202mg	82.5% 577mg	700mg per day for Men 19-50 years
Potassium	9.97% 339mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	75.7% 41.7μg	72% 39.6μg	55μg per day for Men 19-50 years
Sodium	25% 373mg	0.1% 1.52mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	0.95% 35.3g	0.021% 0.78g	3700g per day for Men 19-50 years

Bread, Whole-wheat, Prepared From Recipe VS Oil Roasted Sunflower Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Bread, whole-wheat, prepared from recipe or Oil Roasted Sunflower Seeds?

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

• 300 calories of Bread, whole-wheat, prepared from recipe have 2 times more Vitamin B1, 1.7 times more Vitamin B2, 2.1 times more Vitamin B3 and 6.5 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 6.9 times more Vitamin B5, 1.9 times more Vitamin B6, 1.7 times more Vitamin B9 and 22.4 times more Vitamin E than Bread, whole-wheat, prepared from recipe.
• 300 calories of Bread, whole-wheat, prepared from recipe have insufficient amounts of Vitamin E
• 300 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin K
• Both Bread, whole-wheat, prepared from recipe 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 Bread, whole-wheat, prepared from recipe vs Oil Roasted Sunflower Seeds:

• 300 calories of Bread, whole-wheat, prepared from recipe have 1.5 times more Iron, 1.4 times more Magnesium, 1.9 times more Manganese, 1.4 times more Potassium and 245.6 times more Sodium than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 3.3 times more Copper, 2.9 times more Phosphorus and 1.6 times more Zinc than Bread, whole-wheat, prepared from recipe.
• Both Bread, whole-wheat, prepared from recipe and Oil Roasted Sunflower Seeds contain similar levels of Selenium per 300 calories.
• Both Bread, whole-wheat, prepared from recipe as well as Oil Roasted Sunflower Seed Kernels lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Bread, whole-wheat, prepared from recipe have 8.3 times more Omega 3, 4.8 times more Carbohydrate and 1.2 times more Fiber than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 4.5 times more Fat, 4.2 times more Saturated Fat and 6.1 times more Omega 6 than Bread, whole-wheat, prepared from recipe.
• Both Bread, whole-wheat, prepared from recipe and Oil Roasted Sunflower Seeds offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3