Comparing Nutrients in 300 calories Sunflower Seeds VS White Reduced-calorie Bread

Weight per 300 calories

• Sunflower Seeds: 51.4g
• White Reduced-calorie Bread: 145g

Sunflower Seeds have 2.8 times more energy per 100g than White Reduced-calorie Bread. It has very high energy density when compared to other foods. White Reduced-calorie Bread having above average energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or White Reduced-calorie Bread?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
White Reduced-calorie Bread	15%	10%	75%

Macro Nutrients

	Sunflower Seeds	White Reduced-calorie Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	3.74% 3.62g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	2.5% 0.8g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	2.54% 0.041g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	4.53% 0.77g	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	49.4% 64.2g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	9.5% 6.9g	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	37% 14g	38g per day for Men 19-50 years
Protein	19% 10.7g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	White Reduced-calorie 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	49.5% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	32.2% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	33% 5.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	4.7% 0.061mg	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	34.4% 138μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	17% 0.41μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.8% 0.72mg	0.81% 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	120% 18mg	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.72% 0.87μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	White Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	4% 40mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	53% 0.48mg	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	57.8% 4.62mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	7.94% 33.3mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	24.6% 0.57mg	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% 175mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	3.24% 110mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	57% 31.4μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	46.3% 694mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	1.7% 62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sunflower Seeds vs White Reduced-calorie Bread:

• Dried Sunflower Seed Kernels have 1.3 times more Vitamin B1, 11.4 times more Vitamin B6 and 65.6 times more Vitamin E than White Reduced-calorie Bread.
• While White Reduced-calorie Bread contains 2.3 times more Vitamin B2 and more Vitamin B12 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and White Reduced-calorie Bread have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as White Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs White Reduced-calorie Bread:

• Dried Sunflower Seed Kernels have 1.9 times more Copper, 5 times more Magnesium, 1.8 times more Manganese, 1.9 times more Phosphorus, 3 times more Potassium and 1.3 times more Zinc than White Reduced-calorie Bread.
• While White Reduced-calorie Bread contains 3.4 times more Calcium, 1.7 times more Iron and 150.2 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and White Reduced-calorie Bread have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 7.3 times more Fat, 2.9 times more Saturated Fat and 15.4 times more Omega 6 than White Reduced-calorie Bread.
• While White Reduced-calorie Bread contains 6.2 times more Carbohydrate, 5.1 times more Sugars and 3.2 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and White Reduced-calorie Bread have similar amounts of Energy and Protein per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as White Reduced-calorie Bread have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.