Comparing Nutrients in 300 calories Oil Roasted Sunflower Seeds VS Wheat Reduced-calorie Bread

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Wheat Reduced-calorie Bread: 138g

Oil Roasted Sunflower Seeds have 2.7 times more energy per 100g than Wheat Reduced-calorie Bread. It has very high energy density when compared to other foods. Wheat Reduced-calorie Bread having above average energy density.

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Wheat Reduced-calorie Bread?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Wheat Reduced-calorie Bread	21%	11%	68%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	4.16% 4.04g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	3.63% 1.16g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	7.6% 0.12g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	8.95% 1.52g	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	45% 58.7g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	7.07% 5.13g	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	3.1% 2.24g	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	% 1.3g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 0g	g per day for Men 19-50 years
Fiber	14% 5.37g	40.4% 15.3g	38g per day for Men 19-50 years
Protein	18% 10g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Wheat Reduced-calorie 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	40.3% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	32.7% 5.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	6.4% 0.083mg	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	31.5% 126μg	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	0.15% 0.14mg	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	2.2% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	0.23% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	4.4% 44mg	22.5% 225mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	26.3% 0.24mg	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	50.3% 4.02mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	14% 59.4mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	72.7% 1.67mg	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	29.4% 206mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	76.4% 42μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	30.6% 459mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	1.48% 54.7g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Wheat Reduced-calorie Bread Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Wheat Reduced-calorie Bread?

Lets compare vitamin content per 300 calories of Oil Roasted Sunflower Seeds vs Wheat Reduced-calorie Bread:

• 300 calories of Oil Roasted Sunflower Seeds have 4.8 times more Vitamin B6 and 55.5 times more Vitamin E than Wheat Reduced-calorie Bread.
• While 300 kcal of Wheat Reduced-calorie Bread contain 3 times more Vitamin B1, 1.4 times more Vitamin B2 and 2.5 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Wheat Reduced-calorie Bread provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Wheat Reduced-calorie Bread have insufficient amounts of Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Wheat Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Oil Roasted Sunflower Seeds vs Wheat Reduced-calorie Bread:

• 300 calories of Oil Roasted Sunflower Seeds have 3.9 times more Copper, 2.8 times more Phosphorus and 1.4 times more Zinc than Wheat Reduced-calorie Bread.
• While 300 kcal of Wheat Reduced-calorie Bread contain 5.1 times more Calcium, 1.9 times more Iron, 1.6 times more Manganese and 301.9 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Wheat Reduced-calorie Bread contain similar levels of Magnesium, Potassium and Selenium per 300 calories.
• 300 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil Roasted Sunflower Seeds have 6.4 times more Fat, 3.1 times more Saturated Fat and 11.4 times more Omega 6 than Wheat Reduced-calorie Bread.
• While 300 kcal of Wheat Reduced-calorie Bread contain 3 times more Omega 3, 5.1 times more Carbohydrate, 3.3 times more Sugars, 2.9 times more Fiber and 1.8 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Wheat Reduced-calorie Bread offer comparable quantities of Energy per 300 calories.
• 300 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3