Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Toasted Oat Bran Reduced-calorie Bread

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Toasted Oat Bran Reduced-calorie Bread: 126g

Roasted Sunflower Seeds have 2.4 times more energy per 100g than Toasted Oat Bran Reduced-calorie Bread. It has very high energy density when compared to other foods. Toasted Oat Bran Reduced-calorie Bread having above average energy density.

Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Toasted Oat Bran Reduced-calorie Bread?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Toasted Oat Bran Reduced-calorie Bread	14%	13%	73%

Macro Nutrients

	Roasted Sunflower Seeds	Toasted Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	4.9% 4.77g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	2.08% 0.67g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	9.57% 0.15g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	13.8% 2.34g	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	47.5% 61.8g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	7.27% 5.27g	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	47.2% 18g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Toasted Oat Bran Reduced-calorie 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	35.4% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	31.6% 5.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	4.17% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	8.4% 0.11mg	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	25.7% 103μg	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	89.7% 13.5mg	2.76% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	2.1% 2.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Toasted Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	3.6% 36mg	8.54% 85.4mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	20.5% 0.18mg	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	59% 4.7mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	16.4% 69mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	55% 1.26mg	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	26% 181mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	56% 30.8μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	45.8% 687mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	1.2% 45g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Toasted Oat Bran Reduced-calorie Bread Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Toasted Oat Bran Reduced-calorie Bread?

Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Toasted Oat Bran Reduced-calorie Bread:

• 300 calories of Roasted Sunflower Seeds have 17.4 times more Vitamin B5, 3.8 times more Vitamin B6 and 32.5 times more Vitamin E than Toasted Oat Bran Reduced-calorie Bread.
• While 300 kcal of Toasted Oat Bran Reduced-calorie Bread contain 7.8 times more Vitamin B1, 2.1 times more Vitamin B2 and 1.4 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Toasted Oat Bran Reduced-calorie Bread provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1
• 300 calories of Toasted Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin B5 and Vitamin E
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Toasted Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Toasted Oat Bran Reduced-calorie Bread:

• 300 calories of Roasted Sunflower Seeds have 5.1 times more Copper, 3.3 times more Phosphorus, 2.9 times more Potassium, 1.3 times more Selenium and 1.8 times more Zinc than Toasted Oat Bran Reduced-calorie Bread.
• While 300 kcal of Toasted Oat Bran Reduced-calorie Bread contain 2.4 times more Calcium, 2.4 times more Iron and 444 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Toasted Oat Bran Reduced-calorie Bread contain similar levels of Magnesium and Manganese per 300 calories.
• 300 calories of Roasted Sunflower Seeds lack sufficient amounts of Calcium
• 300 calories of Toasted Oat Bran Reduced-calorie Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Sunflower Seeds have 5.4 times more Fat, 4 times more Saturated Fat and 7.2 times more Omega 6 than Toasted Oat Bran Reduced-calorie Bread.
• While 300 kcal of Toasted Oat Bran Reduced-calorie Bread contain 4.3 times more Omega 3, 5 times more Carbohydrate, 3.7 times more Sugars and 3.1 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Toasted Oat Bran Reduced-calorie Bread offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Roasted Sunflower Seeds provide inadequate amounts of Omega 3