Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Toasted Commercially Prepared Whole-wheat Bread

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Toasted Commercially Prepared Whole-wheat Bread: 98g

Roasted Sunflower Seeds have 1.9 times more energy per 100g than Toasted Commercially Prepared Whole-wheat Bread. It has very high energy density when compared to other foods. Toasted Commercially Prepared Whole-wheat Bread having high energy density.

Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Toasted Commercially Prepared Whole-wheat Bread?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Toasted Commercially Prepared Whole-wheat Bread	21%	12%	67%

Macro Nutrients

	Roasted Sunflower Seeds	Toasted Commercially Prepared Whole-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	4.1% 4g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	2.82% 0.9g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	1.9% 0.03g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	4.1% 0.7g	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	38.6% 50g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	7.8% 5.66g	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	19.3% 7.35g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	28.5% 16g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Toasted Commercially Prepared Whole-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	30.7% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	18% 0.23mg	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	12.7% 51μg	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	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	7.35% 8.82μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Calcium	3.6% 36mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	73% 0.66mg	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	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	108% 2.5mg	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	42.4% 297mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	9.4% 320mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	94% 51.6μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	37% 554mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0.64% 23.8g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Toasted Commercially Prepared Whole-wheat Bread Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Toasted Commercially Prepared Whole-wheat Bread?

Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Toasted Commercially Prepared Whole-wheat Bread:

• 300 calories of Roasted Sunflower Seeds have 5.1 times more Vitamin B5, 1.8 times more Vitamin B6, 2.4 times more Vitamin B9 and 21.8 times more Vitamin E than Toasted Commercially Prepared Whole-wheat Bread.
• While 300 kcal of Toasted Commercially Prepared Whole-wheat Bread contain 6.7 times more Vitamin B1, 2.2 times more Vitamin B2, 1.5 times more Vitamin B3 and 6.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• 300 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1 and Vitamin K
• 300 calories of Toasted Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin E
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Toasted Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Toasted Commercially Prepared Whole-wheat Bread:

• 300 calories of Roasted Sunflower Seeds have 1.4 times more Copper, 2 times more Phosphorus, 1.4 times more Potassium and 1.3 times more Zinc than Toasted Commercially Prepared Whole-wheat Bread.
• While 300 kcal of Toasted Commercially Prepared Whole-wheat Bread contain 3.5 times more Calcium, 1.5 times more Iron, 1.5 times more Magnesium, 2.3 times more Manganese, 1.3 times more Selenium and 358.2 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• 300 calories of Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Sunflower Seeds have 6.4 times more Fat, 3 times more Saturated Fat and 24.3 times more Omega 6 than Toasted Commercially Prepared Whole-wheat Bread.
• While 300 kcal of Toasted Commercially Prepared Whole-wheat Bread contain 4 times more Carbohydrate, 4 times more Sugars, 1.3 times more Fiber and 1.6 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Toasted Commercially Prepared Whole-wheat Bread offer comparable quantities of Energy per 300 calories.
• 300 calories of Toasted Commercially Prepared Whole-wheat Bread provide inadequate amounts of Omega 6
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Toasted Commercially Prepared Whole-wheat Bread provide inadequate amounts of Omega 3 in 300 calories.