Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Bread, whole-wheat, prepared from recipe, toasted

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Bread, whole-wheat, prepared from recipe, toasted: 98g

Roasted Sunflower Seeds have 1.9 times more energy per 100g than Bread, whole-wheat, prepared from recipe, toasted. It has very high energy density when compared to other foods. Bread, whole-wheat, prepared from recipe, toasted having high energy density.

Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Bread, whole-wheat, prepared from recipe, toasted?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Bread, whole-wheat, prepared from recipe, toasted	12%	17%	71%

Macro Nutrients

	Roasted Sunflower Seeds	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	6% 5.8g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	2.7% 0.86g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	21.5% 0.34g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	16.7% 2.83g	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	42.7% 55.5g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	5.73% 4.15g	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	17.3% 6.6g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	16% 9.05g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Bread, whole-wheat, prepared from recipe, toasted	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	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	24.2% 3.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	6.65% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	15% 0.19mg	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	16.5% 66μg	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	5.5% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	8.52% 10.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Calcium	3.6% 36mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	30.4% 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	24.5% 1.96mg	42% 3.34mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	21% 87.5mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	88.4% 2.03mg	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	29% 202mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	10% 339mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	76% 42μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	25% 375mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	14.8% 1.62mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0.69% 25.6g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Bread, Whole-wheat, Prepared From Recipe, Toasted Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Bread, whole-wheat, prepared from recipe, toasted?

Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Bread, whole-wheat, prepared from recipe, toasted:

• 300 calories of Roasted Sunflower Seeds have 10.9 times more Vitamin B5, 2.1 times more Vitamin B6, 1.9 times more Vitamin B9 and 16.3 times more Vitamin E than Bread, whole-wheat, prepared from recipe, toasted.
• While 300 kcal of Bread, whole-wheat, prepared from recipe, toasted contain 4.8 times more Vitamin B1, 1.7 times more Vitamin B2 and 7.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Bread, whole-wheat, prepared from recipe, toasted provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1 and Vitamin K
• 300 calories of Bread, whole-wheat, prepared from recipe, toasted have insufficient amounts of Vitamin E
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Bread, whole-wheat, prepared from recipe, toasted 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 Bread, whole-wheat, prepared from recipe, toasted:

• 300 calories of Roasted Sunflower Seeds have 3.4 times more Copper, 3 times more Phosphorus, 1.3 times more Potassium and 1.7 times more Zinc than Bread, whole-wheat, prepared from recipe, toasted.
• While 300 kcal of Bread, whole-wheat, prepared from recipe, toasted contain 1.7 times more Iron, 1.3 times more Magnesium, 1.9 times more Manganese and 242.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Bread, whole-wheat, prepared from recipe, toasted contain similar levels of Selenium per 300 calories.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Bread, whole-wheat, prepared from recipe, toasted lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Sunflower Seeds have 4.4 times more Fat, 3.1 times more Saturated Fat and 6 times more Omega 6 than Bread, whole-wheat, prepared from recipe, toasted.
• While 300 kcal of Bread, whole-wheat, prepared from recipe, toasted contain 9.7 times more Omega 3 and 4.5 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Bread, whole-wheat, prepared from recipe, toasted offer comparable quantities of Energy, Fiber and Protein per 300 calories.
• 300 calories of Roasted Sunflower Seeds provide inadequate amounts of Omega 3