Comparing Nutrients in 500 calories Toasted Multi-grain Bread VS Sunflower Seed Butter

Weight per 500 calories

• Toasted Multi-grain Bread: 174g
• Sunflower Seed Butter: 81g

Sunflower Seed Butter no Salt has 2.1 times more energy per unit of mass than Toasted Multi-grain Bread with Whole-grain, which is very high in comparison to other foods. Toasted Multi-grain Bread having high energy density.

Discover which food has more nutrients per 500 calories - Toasted Multi-grain Bread or Sunflower Seed Butter?

Macros Ratio

	Protein	Fat	Carbs
Toasted Multi-grain Bread	20%	14%	66%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Toasted Multi-grain Bread	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.23% 8g	46% 44.7g	97g per day for Men 19-50 years
Saturated Fat	5.14% 1.65g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	24% 0.39g	2.53% 0.041g	1.6g per day for Men 19-50 years
Omega 6	18.5% 3.15g	46.4% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 81.8g	14.5% 19g	130g per day for Men 19-50 years
Sugars	16.6% 12g	11.8% 8.54g	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	6.4% 4.64g	0% 0g	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	% 3.2g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 8.5g	g per day for Men 19-50 years
Fiber	37% 14g	12% 4.6g	38g per day for Men 19-50 years
Protein	45% 25.2g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Toasted Multi-grain Bread	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	3.58% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.7% 7.63mg	34% 5.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.63mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.5mg	34.3% 0.45mg	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	30.4% 122μg	48% 192μg	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	0.19% 0.17mg	2.43% 2.2mg	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	4.63% 0.69mg	124% 18.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.17% 2.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Multi-grain Bread	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	19.3% 193mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	59.2% 0.53mg	144% 1.3mg	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	59% 4.72mg	41.7% 3.34mg	8mg per day for Men 19-50 years
Magnesium	35% 148mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	166% 3.82mg	73% 1.68mg	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	61.3% 429mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	12.8% 434mg	13.7% 467mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	154% 84.6μg	55μg per day for Men 19-50 years
Sodium	48% 719mg	0.16% 2.43mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	36% 3.96mg	11mg per day for Men 19-50 years
Water	1.48% 54.6g	0.014% 0.5g	3700g per day for Men 19-50 years

Toasted Multi-grain Bread VS Sunflower Seed Butter Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Toasted Multi-grain Bread or Sunflower Seed Butter?

Lets compare vitamin content per 500 calories of Toasted Multi-grain Bread vs Sunflower Seed Butter:

• 500 calories of Toasted Multi-grain Bread have 9.8 times more Vitamin B1, 1.9 times more Vitamin B2 and 1.4 times more Vitamin B3 than Sunflower Seed Butter.
• While 500 kcal of Sunflower Seed Butter no Salt contain 1.5 times more Vitamin B5, 1.6 times more Vitamin B9 and 26.7 times more Vitamin E than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread and Sunflower Seed Butter provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Toasted Multi-grain Bread have insufficient amounts of Vitamin E
• 500 calories of Sunflower Seed Butter have insufficient amounts of Vitamin B1
• Both Toasted Multi-grain Bread with Whole-grain as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Toasted Multi-grain Bread vs Sunflower Seed Butter:

• 500 calories of Toasted Multi-grain Bread have 3.7 times more Calcium, 1.4 times more Iron, 2.3 times more Manganese and 295.6 times more Sodium than Sunflower Seed Butter.
• While 500 kcal of Sunflower Seed Butter no Salt contain 2.4 times more Copper, 1.7 times more Magnesium, 1.3 times more Phosphorus and 1.4 times more Selenium than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread and Sunflower Seed Butter contain similar levels of Potassium and Zinc per 500 calories.
• 500 calories of Sunflower Seed Butter lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Toasted Multi-grain Bread have 9.6 times more Omega 3, 4.3 times more Carbohydrate, 1.4 times more Sugars, 3 times more Fiber and 1.8 times more Protein than Sunflower Seed Butter.
• While 500 kcal of Sunflower Seed Butter no Salt contain 5.6 times more Fat, 2.3 times more Saturated Fat and 2.5 times more Omega 6 than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread and Sunflower Seed Butter offer comparable quantities of Energy per 500 calories.
• 500 calories of Sunflower Seed Butter provide inadequate amounts of Omega 3