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

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Toasted Multi-grain Bread: 104g

Roasted 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 - Roasted Sunflower Seeds or Toasted Multi-grain Bread?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Roasted 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	26.5% 25.7g	4.94% 4.8g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	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	9.54% 12.4g	37.7% 49g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	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	NA	% 0g	g per day for Men 19-50 years
Fiber	15% 5.72g	22.2% 8.44g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Toasted Multi-grain 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	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	28.6% 4.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	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	30.5% 122μg	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	89.7% 13.5mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	3.6% 36mg	11.6% 116mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	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	24.5% 1.96mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	21% 88.5mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	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	85% 595mg	36.8% 257mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	7.66% 260mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	68% 37.3μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	28.8% 431mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	17.5% 1.93mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0.89% 32.8g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 9.5 times more Vitamin B5, 1.4 times more Vitamin B6, 1.7 times more Vitamin B9 and 32.3 times more Vitamin E than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 4.6 times more Vitamin B1 and 1.3 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Toasted Multi-grain Bread with Whole-grain have similar amounts of Vitamin B2 per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds vs Toasted Multi-grain Bread:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.9 times more Copper, 2.3 times more Phosphorus, 1.7 times more Potassium and 1.4 times more Zinc than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 3.2 times more Calcium, 1.4 times more Iron, 1.3 times more Magnesium, 2.1 times more Manganese and 278.9 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Toasted Multi-grain Bread with Whole-grain have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 5.4 times more Fat, 2.7 times more Saturated Fat and 9 times more Omega 6 than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 6.5 times more Omega 3, 4 times more Carbohydrate, 5.1 times more Sugars, 1.5 times more Fiber and 1.5 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Toasted Multi-grain Bread with Whole-grain have similar amounts of Energy per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.