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

Weight per 500 calories

• Toasted Multi-grain Bread: 174g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt have 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.

Which food has more nutrients per 500 calories - Toasted Multi-grain Bread or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Toasted Multi-grain Bread	20%	14%	66%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Toasted Multi-grain Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.23% 8g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	5.14% 1.65g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	24% 0.39g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	18.5% 3.15g	178% 30.2g	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	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	16.6% 12g	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	6.4% 4.64g	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	% 3.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	37% 14g	24.4% 9.3g	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.7% 7.63mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.63mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.5mg	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	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	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	4.63% 0.69mg	NA	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	19.3% 193mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	59.2% 0.53mg	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	59% 4.72mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	35% 148mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	166% 3.82mg	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	61.3% 429mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	12.8% 434mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	NA	55μg per day for Men 19-50 years
Sodium	48% 719mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	1.48% 54.6g	0.022% 0.81g	3700g per day for Men 19-50 years

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

• Toasted Multi-grain Bread with Whole-grain has 1.6 times more Vitamin B1 and 2.2 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 9 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.6 times more Vitamin B9 than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 500 kcal.
• Both Toasted Multi-grain Bread with Whole-grain as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

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

• Toasted Multi-grain Bread with Whole-grain has 4.2 times more Calcium, 1.4 times more Magnesium, 2.2 times more Manganese and 296.6 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.8 times more Copper, 2.2 times more Phosphorus and 1.3 times more Zinc than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain and Toasted Sunflower Seed Kernels no Salt have similar amounts of Iron and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Toasted Multi-grain Bread with Whole-grain has 6.1 times more Omega 3, 4.9 times more Carbohydrate, 1.5 times more Fiber and 1.8 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 5.7 times more Fat, 2.9 times more Saturated Fat and 9.6 times more Omega 6 than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 500 kcal.
• Both Toasted Multi-grain Bread with Whole-grain as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.