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

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Cracked-wheat Bread: 115g

Roasted 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 - Roasted Sunflower Seeds or Cracked-wheat Bread?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cracked-wheat Bread	13%	13%	74%

Macro Nutrients

	Roasted Sunflower Seeds	Cracked-wheat Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	3.3% 1.06g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	2.38% 0.038g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	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	9.54% 12.4g	44% 57g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	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	NA	NA	g per day for Men 19-50 years
Fiber	15% 5.72g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cracked-wheat Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	21.3% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	26.5% 4.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	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	30.5% 122μg	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	89.7% 13.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cracked-wheat Bread	Recommended Dietary Allowance
Calcium	3.6% 36mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	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	24.5% 1.96mg	40.5% 3.24mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	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	85% 595mg	25.2% 177mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	53% 29μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	41.4% 621mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	1.1% 41.3g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 6.1 times more Vitamin B5 and 1.7 times more Vitamin B9 than Cracked-wheat Bread.
• While Cracked-wheat Bread contains 7.6 times more Vitamin B1 and 2.2 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cracked-wheat Bread have similar amounts of Vitamin B3 and Vitamin B6 per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds vs Cracked-wheat Bread:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.7 times more Copper, 3.4 times more Phosphorus, 2.1 times more Potassium, 1.4 times more Selenium and 1.9 times more Zinc than Cracked-wheat Bread.
• While Cracked-wheat Bread contains 1.4 times more Calcium, 1.7 times more Iron, 1.5 times more Manganese and 401.4 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cracked-wheat Bread have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 5.7 times more Fat, 2.5 times more Saturated Fat and 22.6 times more Omega 6 than Cracked-wheat Bread.
• While Cracked-wheat Bread contains 4.6 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cracked-wheat Bread have similar amounts of Energy, Fiber and Protein per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cracked-wheat Bread have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.