Comparing Nutrients in 300 calories Sunflower Seeds VS Toasted Multi-grain Bread

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Toasted Multi-grain Bread: 104g

Sunflower Seeds have 2 times more energy per 100g than Toasted Multi-grain Bread. It has very high energy density when compared to other foods. Toasted Multi-grain Bread with Whole-grain having high energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Toasted Multi-grain Bread?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Sunflower Seeds	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	4.94% 4.8g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	11% 1.9g	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	37.7% 49g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	9.97% 7.23g	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	3.84% 2.8g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 0g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	22.2% 8.44g	38g per day for Men 19-50 years
Protein	19% 10.7g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Toasted Multi-grain 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	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	28.6% 4.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	23% 0.3mg	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	18.2% 73μg	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	0.8% 0.72mg	0.12% 0.1mg	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	120% 18mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	4% 40mg	11.6% 116mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	35.5% 0.32mg	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	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	21% 88.5mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	100% 2.3mg	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	36.8% 257mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	7.66% 260mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	68% 37.3μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	28.8% 431mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	17.5% 1.93mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	0.89% 32.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Toasted Multi-grain Bread:

• Dried Sunflower Seed Kernels have 3 times more Vitamin B1, 1.2 times more Vitamin B2, 1.5 times more Vitamin B5, 2.3 times more Vitamin B6, 1.6 times more Vitamin B9 and 43.4 times more Vitamin E than Toasted Multi-grain Bread with Whole-grain.
• Both Dried Sunflower Seed Kernels and Toasted Multi-grain Bread with Whole-grain have similar amounts of Vitamin B3 per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Toasted Multi-grain Bread:

• Dried Sunflower Seed Kernels have 2.9 times more Copper, 1.9 times more Magnesium, 1.3 times more Phosphorus, 1.3 times more Potassium and 1.3 times more Zinc than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 2.9 times more Calcium, 2.3 times more Manganese, 1.4 times more Selenium and 93.3 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Toasted Multi-grain Bread with Whole-grain have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 5.5 times more Fat, 2.3 times more Saturated Fat and 6.3 times more Omega 6 than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 7.5 times more Omega 3, 4.8 times more Carbohydrate, 5.4 times more Sugars, 1.9 times more Fiber and 1.4 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Toasted Multi-grain Bread with Whole-grain have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.