Comparing Nutrients in 500 calories Canned Boston Brown Bread VS Toasted Sunflower Seeds

Weight per 500 calories

• Canned Boston Brown Bread: 256g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt have 3.2 times more energy per unit of mass than Canned Boston Brown Bread, which is very high in comparison to other foods. Canned Boston Brown Bread having above average energy density.

Discover which food has more nutrients per 500 calories - Canned Boston Brown Bread or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Canned Boston Brown Bread	10%	7%	83%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Canned Boston Brown Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.97% 3.85g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	2.26% 0.72g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	8.33% 0.13g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	178% 30.2g	17g per day for Men 19-50 years
Cholesterol	0.88% 2.56mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.4% 111g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	8.56% 6.2g	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	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	31.7% 12g	24.4% 9.3g	38g per day for Men 19-50 years
Protein	24% 13.3g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Canned Boston Brown Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	7.12% 64μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3% 0.036mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.7% 0.29mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.87mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	50% 0.65mg	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	7.05% 28.2μg	48% 192μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.07% 0.026μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.26% 1.13mg	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	5.47% 0.82mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.34% 6.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Boston Brown Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	18% 179mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	22.8% 0.21mg	165% 1.5mg	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	67.3% 5.4mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	38.5% 162mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	114% 2.6mg	74.2% 1.7mg	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	41% 287mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	24% 815mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	102% 56μg	NA	55μg per day for Men 19-50 years
Sodium	108% 1618mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	3.27% 121g	0.022% 0.81g	3700g per day for Men 19-50 years

Canned Boston Brown Bread VS Toasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Boston Brown Bread or Toasted Sunflower Seeds?

Lets compare vitamin content per 500 calories of Canned Boston Brown Bread vs Toasted Sunflower Seeds:

• 500 calories of Canned Boston Brown Bread have 1.3 times more Vitamin B2 than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 7.3 times more Vitamin B1, 3.9 times more Vitamin B5, 3.1 times more Vitamin B6 and 6.8 times more Vitamin B9 than Canned Boston Brown Bread.
• Both Canned Boston Brown Bread and Toasted Sunflower Seeds provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Canned Boston Brown Bread have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Canned Boston Brown Bread as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Boston Brown Bread vs Toasted Sunflower Seeds:

• 500 calories of Canned Boston Brown Bread have 3.9 times more Calcium, 1.6 times more Magnesium, 1.5 times more Manganese, 2.1 times more Potassium and 667.7 times more Sodium than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 7.2 times more Copper, 3.3 times more Phosphorus and 3.3 times more Zinc than Canned Boston Brown Bread.
• Both Canned Boston Brown Bread and Toasted Sunflower Seeds contain similar levels of Iron per 500 calories.
• 500 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Boston Brown Bread have 6.7 times more Carbohydrate and 1.3 times more Fiber than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 11.9 times more Fat, 6.7 times more Saturated Fat and 23.1 times more Omega 6 than Canned Boston Brown Bread.
• Both Canned Boston Brown Bread and Toasted Sunflower Seeds offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Canned Boston Brown Bread provide inadequate amounts of Omega 6
• Both Canned Boston Brown Bread as well as Toasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 500 calories.