Comparing Nutrients in 300 calories Sunflower Seeds VS Cracked-wheat Bread

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Cracked-wheat Bread: 115g

Sunflower Seeds have 2.2 times more energy per 100g than Cracked-wheat Bread. It has very high energy density when compared to other foods. Cracked-wheat Bread having high energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Cracked-wheat Bread?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cracked-wheat Bread	13%	13%	74%

Macro Nutrients

	Sunflower Seeds	Cracked-wheat Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	3.3% 1.06g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	2.38% 0.038g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.9% 10.3g	44% 57g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	NA	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	% 1.3g	NA	g per day for Men 19-50 years
Fiber	11.6% 4.4g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	19% 10.7g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cracked-wheat Bread	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	21.3% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	26.5% 4.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	27% 0.35mg	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	29% 117μg	17.6% 70.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.96% 0.023μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.8% 0.72mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	120% 18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cracked-wheat Bread	Recommended Dietary Allowance
Calcium	4% 40mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	28.5% 0.26mg	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	33.7% 2.7mg	40.5% 3.24mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	68.8% 1.6mg	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	48.4% 339mg	25.2% 177mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	53% 29μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	41.4% 621mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	1.1% 41.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Cracked-wheat Bread:

• Dried Sunflower Seed Kernels have 1.8 times more Vitamin B1, 2 times more Vitamin B6 and 1.7 times more Vitamin B9 than Cracked-wheat Bread.
• While Cracked-wheat Bread contains 1.5 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cracked-wheat Bread have similar amounts of Vitamin B3 and Vitamin B5 per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Cracked-wheat Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Cracked-wheat Bread:

• Dried Sunflower Seed Kernels have 3.6 times more Copper, 2.8 times more Magnesium, 1.9 times more Phosphorus, 1.6 times more Potassium and 1.8 times more Zinc than Cracked-wheat Bread.
• While Cracked-wheat Bread contains 1.6 times more Manganese and 134.3 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cracked-wheat Bread have similar amounts of Calcium, Iron and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 5.9 times more Fat, 2.2 times more Saturated Fat and 15.8 times more Omega 6 than Cracked-wheat Bread.
• While Cracked-wheat Bread contains 5.6 times more Carbohydrate and 1.4 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cracked-wheat Bread have similar amounts of Energy and Protein per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Cracked-wheat Bread have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.