Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Schar, Gluten-Free, Wheat-Free, Classic White Bread

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Schar, Gluten-Free, Wheat-Free, Classic White Bread: 125g

Roasted Sunflower Seeds have 2.4 times more energy per 100g than Schar, Gluten-Free, Wheat-Free, Classic White Bread. It has very high energy density when compared to other foods. Schar, Gluten-Free, Wheat-Free, Classic White Bread having above average energy density.

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Schar, Gluten-Free, Wheat-Free, Classic White Bread?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%

Macro Nutrients

	Roasted Sunflower Seeds	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	5.76% 5.6g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	3.8% 1.22g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	1.17% 0.019g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	3.65% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	9.54% 12.4g	44.4% 57.7g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	5.76% 4.18g	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	1.36% 0.99g	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	% 1.26g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15% 5.72g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	8.5% 4.76g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	48.6% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	26.7% 4.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	3.56% 0.046mg	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	4.7% 18.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.8% 0.72mg	NA	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	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Calcium	3.6% 36mg	20% 199mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	12% 0.11mg	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	49.5% 3.96mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	3.27% 13.8mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	9.57% 0.22mg	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	9.82% 68.8mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	2.43% 82.5mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	36.8% 551mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	5.34% 0.59mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	1.5% 55g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Schar, Gluten-Free, Wheat-Free, Classic White Bread:

• Dry Roasted Sunflower Seed Kernels no Salt have 9 times more Vitamin B6 and 6.5 times more Vitamin B9 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While Schar, Gluten-Free, Wheat-Free, Classic White Bread contains 11.7 times more Vitamin B1 and 5 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Schar, Gluten-Free, Wheat-Free, Classic White Bread have similar amounts of Vitamin B3 per 300 kcal.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Schar, Gluten-Free, Wheat-Free, Classic White Bread:

• Dry Roasted Sunflower Seed Kernels no Salt have 8.7 times more Copper, 4.8 times more Magnesium, 4.9 times more Manganese, 8.7 times more Phosphorus, 5.3 times more Potassium, 81.8 times more Selenium and 4.6 times more Zinc than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While Schar, Gluten-Free, Wheat-Free, Classic White Bread contains 5.5 times more Calcium, 2 times more Iron and 356.5 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 4.6 times more Fat, 2.2 times more Saturated Fat, 27.3 times more Omega 6 and 2.1 times more Protein than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While Schar, Gluten-Free, Wheat-Free, Classic White Bread contains 4.6 times more Carbohydrate and 3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Schar, Gluten-Free, Wheat-Free, Classic White Bread have similar amounts of Energy and Fiber per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Schar, Gluten-Free, Wheat-Free, Classic White Bread have insufficient amounts of Omega 3, Glucose and Sucrose in 300 kcal.