Comparing Nutrients in 300 calories Sunflower Seeds VS Bolillo Mexican Bread

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Bolillo Mexican Bread: 94g

Sunflower Seeds have 1.8 times more energy per 100g than Bolillo Mexican Bread. It has very high energy density when compared to other foods. Bollilo Mexican Roll Bread having high energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Bolillo Mexican Bread?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Bolillo Mexican Bread	13%	16%	71%

Macro Nutrients

	Sunflower Seeds	Bolillo Mexican Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	5.64% 5.47g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	4.13% 1.32g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	3% 0.048g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	5.36% 0.91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.33% 0.94mg	290mg per day for Men 19-50 years
Carbohydrate	7.9% 10.3g	40.5% 52.6g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	4.6% 3.35g	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	NA	1.5% 1.1g	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	% 1.3g	% 0g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	5.46% 2.08g	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	Bolillo Mexican Bread	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	0.1% 0.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	53.5% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	31.2% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	33% 5.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	7.6% 0.099mg	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	30% 120μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.1% 0.12μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.8% 0.72mg	0.21% 0.19mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.57% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Bolillo Mexican Bread	Recommended Dietary Allowance
Calcium	4% 40mg	3.87% 38.7mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	14% 0.13mg	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	46% 3.68mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	6.74% 28.3mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	28% 0.64mg	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	15% 105mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	3.63% 124mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	66.6% 36.6μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	32% 477mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	7.55% 0.83mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	0.66% 24.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Bolillo Mexican Bread:

• Dried Sunflower Seed Kernels have 7 times more Vitamin B6 and more Vitamin E than Bollilo Mexican Roll Bread.
• While Bollilo Mexican Roll Bread contains 2.2 times more Vitamin B2, more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Bollilo Mexican Roll Bread have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9 per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Bollilo Mexican Roll Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Bolillo Mexican Bread:

• Dried Sunflower Seed Kernels have 7.3 times more Copper, 5.9 times more Magnesium, 1.6 times more Manganese, 3.2 times more Phosphorus, 2.7 times more Potassium and 3.1 times more Zinc than Bollilo Mexican Roll Bread.
• While Bollilo Mexican Roll Bread contains 1.4 times more Iron, 1.3 times more Selenium and 103.3 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Bollilo Mexican Roll Bread have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 4.8 times more Fat, 1.7 times more Saturated Fat, 13 times more Omega 6 and 2.1 times more Fiber than Bollilo Mexican Roll Bread.
• While Bollilo Mexican Roll Bread contains 1.6 times more Omega 3, 5.1 times more Carbohydrate and 2.5 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Bollilo Mexican Roll Bread have similar amounts of Energy and Protein per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Bollilo Mexican Roll Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.