Comparing Nutrients in 500 calories Whole-wheat Pita Bread VS Sunflower Seeds

Weight per 500 calories

• Whole-wheat Pita Bread: 191g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 2.2 times more energy per unit of mass than Whole-wheat Pita Bread, which is very high in comparison to other foods. Whole-wheat Pita Bread having high energy density.

Which food has more nutrients per 500 calories - Whole-wheat Pita Bread or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Whole-wheat Pita Bread	14%	6%	80%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Whole-wheat Pita Bread	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.36% 3.26g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	11.2% 1.9g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 107g	13% 17g	130g per day for Men 19-50 years
Sugars	7.55% 5.48g	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	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	% 2.14g	g per day for Men 19-50 years
Fiber	30.6% 11.6g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Whole-wheat Pita Bread	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.4mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.7% 1.6mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	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	16.7% 66.8μg	48.6% 194μg	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% 0mg	1.33% 1.2mg	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	7.76% 1.16mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.23% 2.67μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole-wheat Pita Bread	Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.86% 28.6mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	61.5% 0.55mg	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	73% 5.84mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	31.4% 132mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	144% 3.32mg	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	49% 344mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	9.54% 324mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	153% 84μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	53.6% 803mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	1.58% 58.4g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Whole-wheat Pita Bread vs Sunflower Seeds:

• Whole-wheat Pita Bread has 1.6 times more Vitamin B5 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Vitamin B1, 2 times more Vitamin B2, 1.3 times more Vitamin B3, 2.3 times more Vitamin B6, 2.9 times more Vitamin B9 and 25.9 times more Vitamin E than Whole-wheat Pita Bread.
• Both Whole-wheat Pita Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Whole-wheat Pita Bread vs Sunflower Seeds:

• Whole-wheat Pita Bread has 1.3 times more Iron, 2 times more Manganese, 1.9 times more Selenium and 104.3 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.3 times more Calcium, 2.8 times more Copper, 2.1 times more Magnesium, 1.6 times more Phosphorus, 1.7 times more Potassium and 1.5 times more Zinc than Whole-wheat Pita Bread.

Comparison of macro-nutrients per 500 calories:

• Whole-wheat Pita Bread has 1.9 times more Omega 3, 6.2 times more Carbohydrate, 2.4 times more Sugars and 1.6 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 13.5 times more Fat, 9.6 times more Saturated Fat and 10.3 times more Omega 6 than Whole-wheat Pita Bread.
• Both Whole-wheat Pita Bread and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 500 kcal.
• Both Whole-wheat Pita Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.