Comparing Nutrients in 300 calories Oil Roasted Sunflower Seeds VS Toasted Multi-grain Bread

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Toasted Multi-grain Bread: 104g

Oil Roasted Sunflower Seeds have 2.1 times more energy per 100g than Toasted Multi-grain Bread. It has very high energy density when compared to other foods. Toasted Multi-grain Bread with Whole-grain having high energy density.

Which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Toasted Multi-grain Bread?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	4.94% 4.8g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	11% 1.9g	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	37.7% 49g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	9.97% 7.23g	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	3.84% 2.8g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 0g	g per day for Men 19-50 years
Fiber	14% 5.37g	22.2% 8.44g	38g per day for Men 19-50 years
Protein	18% 10g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Toasted Multi-grain 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	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	28.6% 4.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	23% 0.3mg	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	18.2% 73μg	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	0.62% 0.56mg	0.12% 0.1mg	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	123% 18.4mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	4.4% 44mg	11.6% 116mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	35.5% 0.32mg	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	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	21% 88.5mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	100% 2.3mg	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	36.8% 257mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	7.66% 260mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	68% 37.3μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	28.8% 431mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	17.5% 1.93mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	0.89% 32.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oil Roasted Sunflower Seeds vs Toasted Multi-grain Bread:

• Oil Roasted Sunflower Seed Kernels have 9.2 times more Vitamin B5, 1.3 times more Vitamin B6, 1.6 times more Vitamin B9 and 44.2 times more Vitamin E than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 1.6 times more Vitamin B1 and 2.2 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Toasted Multi-grain Bread with Whole-grain have similar amounts of Vitamin B2 per 300 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Oil Roasted Sunflower Seeds vs Toasted Multi-grain Bread:

• Oil Roasted Sunflower Seed Kernels have 2.9 times more Copper, 2.2 times more Phosphorus and 1.4 times more Zinc than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 2.6 times more Calcium, 1.3 times more Iron, 1.4 times more Magnesium, 2.2 times more Manganese and 283.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Toasted Multi-grain Bread with Whole-grain have similar amounts of Potassium and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Oil Roasted Sunflower Seed Kernels have 5.4 times more Fat, 3.6 times more Saturated Fat and 9.2 times more Omega 6 than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 5.7 times more Omega 3, 4.2 times more Carbohydrate, 4.6 times more Sugars, more Fructose, 1.6 times more Fiber and 1.5 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Toasted Multi-grain Bread with Whole-grain have similar amounts of Energy per 300 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.