Comparing Nutrients in 300 calories Sunflower Seeds VS Commercial Whole-wheat Bread

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Commercial Whole-wheat Bread: 119g

Sunflower Seeds have 2.3 times more energy per 100g than Commercial Whole-wheat Bread. It has very high energy density when compared to other foods. Commercially Prepared Whole-wheat Bread having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Commercial Whole-wheat Bread	20%	12%	68%

Macro Nutrients

	Sunflower Seeds	Commercial Whole-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	4.3% 4.17g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	2.7% 0.86g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	10.3% 0.17g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	10% 1.72g	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	39% 51g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	7.13% 5.17g	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	3.63% 2.63g	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	% 1.27g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 0.036g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	19% 10.7g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Commercial Whole-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	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	15.4% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	19.7% 0.26mg	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	12.5% 50μg	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% 0mg	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	21% 3.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.74% 9.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Calcium	4% 40mg	19% 192mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	30% 0.27mg	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	36.8% 2.94mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	113% 2.6mg	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	36% 252mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	8.9% 302mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	55.6% 30.6μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	36% 542mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	1.26% 46.4g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 1.6 times more Vitamin B1, 2.7 times more Vitamin B6, 2.3 times more Vitamin B9 and 5.7 times more Vitamin E than Commercially Prepared Whole-wheat Bread.
• While Commercially Prepared Whole-wheat Bread contains 1.3 times more Vitamin B5 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Commercially Prepared Whole-wheat Bread have similar amounts of Vitamin B2 and Vitamin B3 per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

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

• Dried Sunflower Seed Kernels have 3.4 times more Copper, 1.9 times more Magnesium, 1.3 times more Phosphorus and 1.2 times more Zinc than Commercially Prepared Whole-wheat Bread.
• While Commercially Prepared Whole-wheat Bread contains 4.8 times more Calcium, 2.6 times more Manganese and 117.2 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Commercially Prepared Whole-wheat Bread have similar amounts of Iron, Potassium and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 6.3 times more Fat, 2.7 times more Saturated Fat and 6.9 times more Omega 6 than Commercially Prepared Whole-wheat Bread.
• While Commercially Prepared Whole-wheat Bread contains 5.4 times more Omega 3, 4.9 times more Carbohydrate, 3.8 times more Sugars, 1.6 times more Fiber and 1.4 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Commercially Prepared Whole-wheat Bread have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Commercially Prepared Whole-wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.