Comparing Nutrients in 300 calories Oil Roasted Sunflower Seeds VS Cracked-wheat Bread

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Cracked-wheat Bread: 115g

Oil Roasted Sunflower Seeds have 2.3 times more energy per 100g than Cracked-wheat Bread. It has very high energy density when compared to other foods. Cracked-wheat Bread having high energy density.

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Cracked-wheat Bread?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cracked-wheat Bread	13%	13%	74%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cracked-wheat Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	3.3% 1.06g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	2.38% 0.038g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.92% 11.6g	44% 57g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	NA	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	0% 0g	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	% 0.38g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	14% 5.37g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	18% 10g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cracked-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	13.5% 0.16mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	21.3% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	26.5% 4.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	27% 0.35mg	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	29.6% 119μg	17.6% 70.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.96% 0.023μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.62% 0.56mg	0% 0mg	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	123% 18.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cracked-wheat Bread	Recommended Dietary Allowance
Calcium	4.4% 44mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	28.5% 0.26mg	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	27% 2.17mg	40.5% 3.24mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	68.8% 1.6mg	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	82.5% 577mg	25.2% 177mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	53% 29μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	41.4% 621mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	1.1% 41.3g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Cracked-wheat Bread Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Cracked-wheat Bread?

Lets compare vitamin content per 300 calories of Oil Roasted Sunflower Seeds vs Cracked-wheat Bread:

• 300 calories of Oil Roasted Sunflower Seeds have 6 times more Vitamin B5 and 1.7 times more Vitamin B9 than Cracked-wheat Bread.
• While 300 kcal of Cracked-wheat Bread contain 2.5 times more Vitamin B1, 2 times more Vitamin B2 and 2 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cracked-wheat Bread provide similar amounts of Vitamin B6 per 300 calories.
• Both Oil Roasted Sunflower Seed Kernels as well as Cracked-wheat Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Oil Roasted Sunflower Seeds vs Cracked-wheat Bread:

• 300 calories of Oil Roasted Sunflower Seeds have 3.6 times more Copper, 3.3 times more Phosphorus, 1.4 times more Selenium and 1.8 times more Zinc than Cracked-wheat Bread.
• While 300 kcal of Cracked-wheat Bread contain 1.5 times more Iron, 1.5 times more Manganese and 408.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cracked-wheat Bread contain similar levels of Magnesium and Potassium per 300 calories.
• Both Oil Roasted Sunflower Seed Kernels as well as Cracked-wheat Bread lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil Roasted Sunflower Seeds have 5.8 times more Fat, 3.4 times more Saturated Fat and 23.2 times more Omega 6 than Cracked-wheat Bread.
• While 300 kcal of Cracked-wheat Bread contain 4.9 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cracked-wheat Bread offer comparable quantities of Energy, Fiber and Protein per 300 calories.
• 300 calories of Cracked-wheat Bread provide inadequate amounts of Omega 6
• Both Oil Roasted Sunflower Seed Kernels as well as Cracked-wheat Bread provide inadequate amounts of Omega 3 in 300 calories.