Comparing Nutrients in 500 calories Potato Bread VS Sunflower Seeds

Weight per 500 calories

• Potato Bread: 188g
• Sunflower Seeds: 85.6g

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

Which food has more nutrients per 500 calories - Potato Bread or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Potato Bread	19%	11%	70%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Potato Bread	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.07% 5.9g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	68% 88.5g	13% 17g	130g per day for Men 19-50 years
Sugars	24.3% 17.6g	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	31% 12g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	42% 23.5g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Potato Bread	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	5% 45μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.4% 0.35mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.35mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.7% 1.54mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.5% 0.44mg	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	59.2% 237μg	48.6% 194μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11.7% 0.28μg	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	0.63% 3.76IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.9% 0.88mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.7% 12.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Bread	Sunflower Seeds	Recommended Dietary Allowance
Calcium	35.3% 353mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	19.6% 0.18mg	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	53% 4.23mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	12.5% 52.6mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	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	99% 694mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	39.7% 1350mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	32.5% 18μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	47% 705mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	24.6% 2.7mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	1.7% 63g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Potato Bread vs Sunflower Seeds:

• Potato Bread has 17.6 times more Vitamin A, 1.6 times more Vitamin B5, 1.2 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.6 times more Vitamin B1, 1.5 times more Vitamin B2, 3 times more Vitamin B3, 2.6 times more Vitamin B6 and 34.1 times more Vitamin E than Potato Bread.
• Both Potato Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Potato Bread vs Sunflower Seeds:

• Potato Bread has 5.3 times more Calcium, 1.2 times more Phosphorus, 2.4 times more Potassium and 91.5 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 8.7 times more Copper, 5.3 times more Magnesium, 3.5 times more Manganese, 2.5 times more Selenium and 1.6 times more Zinc than Potato Bread.
• Both Potato Bread and Dried Sunflower Seed Kernels have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Potato Bread has 5.2 times more Carbohydrate, 7.9 times more Sugars, 1.6 times more Fiber and 1.3 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.5 times more Fat, more Saturated Fat and more Omega 6 than Potato Bread.
• Both Potato Bread and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Potato Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.