Comparing Nutrients in 500 calories Whole Grain gluten-free Bread made with tapioca starch and brown rice flour VS Sunflower Seeds

Weight per 500 calories

• Whole Grain gluten-free Bread made with tapioca starch and brown rice flour: 162g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 1.9 times more energy per unit of mass than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour, which is very high in comparison to other foods. Whole Grain gluten-free Bread made with tapioca starch and brown rice flour having high energy density.

Which food has more nutrients per 500 calories - Whole Grain gluten-free Bread made with tapioca starch and brown rice flour or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	9%	27%	64%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	15.6% 15g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	1.35% 0.43g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	84.4% 1.35g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	15% 2.54g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	13% 17g	130g per day for Men 19-50 years
Sugars	22% 16g	3.1% 2.24g	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	3.1% 2.25g	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	% 2.6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 2.14g	g per day for Men 19-50 years
Fiber	21% 7.93g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	21% 11.7g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.3% 0.29mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	88.6% 1.15mg	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	NA	48.6% 194μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	1.33% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.7% 97mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	13.3% 0.12mg	171% 1.54mg	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	15.4% 1.23mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	35.5% 0.82mg	72.6% 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	17.8% 125mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	5.85% 199mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	NA	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	55% 825mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	8.53% 0.94mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	1.4% 52.4g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour vs Sunflower Seeds:

• Whole Grain gluten-free Bread made with tapioca starch and brown rice flour has 1.7 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.4 times more Vitamin B1, 3.1 times more Vitamin B3 and 7.9 times more Vitamin B6 than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.

Comparing minerals per 500 calories for Whole Grain gluten-free Bread made with tapioca starch and brown rice flour vs Sunflower Seeds:

• Whole Grain gluten-free Bread made with tapioca starch and brown rice flour has 1.5 times more Calcium and 107.1 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 12.9 times more Copper, 3.7 times more Iron, 5.5 times more Magnesium, 2 times more Manganese, 4.5 times more Phosphorus, 2.8 times more Potassium and 4.6 times more Zinc than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.

Comparison of macro-nutrients per 500 calories:

• Whole Grain gluten-free Bread made with tapioca starch and brown rice flour has 26.3 times more Omega 3, 4.6 times more Carbohydrate and 7.1 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.9 times more Fat, 8.9 times more Saturated Fat, 7.8 times more Omega 6 and 1.5 times more Protein than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• Both Whole Grain gluten-free Bread made with tapioca starch and brown rice flour and Dried Sunflower Seed Kernels have similar amounts of Energy and Fiber per 500 kcal.
• Both Whole Grain gluten-free Bread made with tapioca starch and brown rice flour as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 500 kcal.