Comparing Nutrients in 300 calories Schar, Gluten-Free, Wheat-Free, Classic White Bread VS Sunflower Seeds

Weight per 300 calories

• Schar, Gluten-Free, Wheat-Free, Classic White Bread: 125g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 2.4 times more energy per unit of mass than Schar, Gluten-Free, Wheat-Free, Classic White Bread, which is very high in comparison to other foods. Schar, Gluten-Free, Wheat-Free, Classic White Bread having above average energy density.

Which food has more nutrients per 300 calories - Schar, Gluten-Free, Wheat-Free, Classic White Bread or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.76% 5.6g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	3.8% 1.22g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	1.17% 0.019g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	3.65% 0.62g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.4% 57.7g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	5.76% 4.18g	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	1.36% 0.99g	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	% 1.26g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 1.3g	g per day for Men 19-50 years
Fiber	16.8% 6.38g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	8.5% 4.76g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.6% 0.63mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.7% 4.28mg	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	3.56% 0.046mg	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	4.7% 18.8μg	29% 117μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0.8% 0.72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Sunflower Seeds	Recommended Dietary Allowance
Calcium	20% 199mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	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	49.5% 3.96mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	3.27% 13.8mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	9.57% 0.22mg	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	9.82% 68.8mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	2.43% 82.5mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	36.8% 551mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	5.34% 0.59mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	1.5% 55g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Schar, Gluten-Free, Wheat-Free, Classic White Bread vs Sunflower Seeds:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 3.5 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 14.9 times more Vitamin B6 and 6.2 times more Vitamin B9 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B3 per 300 kcal.

Comparing minerals per 300 calories for Schar, Gluten-Free, Wheat-Free, Classic White Bread vs Sunflower Seeds:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 5 times more Calcium, 1.5 times more Iron and 119.2 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 8.5 times more Copper, 12.1 times more Magnesium, 4.6 times more Manganese, 4.9 times more Phosphorus, 4 times more Potassium, 54.5 times more Selenium and 4.4 times more Zinc than Schar, Gluten-Free, Wheat-Free, Classic White Bread.

Comparison of macro-nutrients per 300 calories:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 5.6 times more Carbohydrate, 3.1 times more Sugars and 1.4 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.7 times more Fat, 1.9 times more Saturated Fat, 19.1 times more Omega 6 and 2.2 times more Protein than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Glucose and Sucrose in 300 kcal.