Comparing Nutrients in 500 calories Oatmeal Reduced-calorie Bread VS Oil Roasted Sunflower Seeds

Weight per 500 calories

• Oatmeal Reduced-calorie Bread: 238g
• Oil Roasted Sunflower Seeds: 84.5g

Oil Roasted Sunflower Seed Kernels have 2.8 times more energy per unit of mass than Oatmeal Reduced-calorie Bread, which is very high in comparison to other foods. Oatmeal Reduced-calorie Bread having above average energy density.

Which food has more nutrients per 500 calories - Oatmeal Reduced-calorie Bread or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Oatmeal Reduced-calorie Bread	13%	13%	74%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Oatmeal Reduced-calorie Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.6% 8.33g	44.7% 43.3g	97g per day for Men 19-50 years
Saturated Fat	4.46% 1.43g	18.7% 5.97g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	4.28% 0.068g	1.6g per day for Men 19-50 years
Omega 6	18% 3.07g	170% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.3% 103g	15% 19.3g	130g per day for Men 19-50 years
Sugars	NA	3.62% 2.63g	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	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	NA	% 0.63g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	NA	23.6% 8.95g	38g per day for Men 19-50 years
Protein	32.3% 18g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Oatmeal Reduced-calorie Bread	Oil Roasted 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	69% 0.83mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.3% 0.67mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.5% 1.03mg	117% 5.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.24% 0.11mg	51.5% 0.67mg	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	32.7% 131μg	49.4% 198μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	9.92% 0.24μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.53% 0.48mg	1.03% 0.93mg	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	205% 30.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.2% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oatmeal Reduced-calorie Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	27.4% 274mg	7.35% 73.5mg	1000mg per day for Men 19-50 years
Copper	26% 0.24mg	169% 1.52mg	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	68.5% 5.48mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	13.6% 57mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	55.8% 1.3mg	76.4% 1.76mg	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	34% 238mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	8.7% 295mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	100% 54.8μg	120% 66μg	55μg per day for Men 19-50 years
Sodium	61.6% 924mg	0.17% 2.53mg	1500mg per day for Men 19-50 years
Zinc	18% 1.98mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	2.83% 105g	0.035% 1.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oatmeal Reduced-calorie Bread vs Oil Roasted Sunflower Seeds:

• Oatmeal Reduced-calorie Bread has 3.1 times more Vitamin B1, 2.8 times more Vitamin B2, 2.1 times more Vitamin B3 and more Vitamin B12 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 5.7 times more Vitamin B5, 6.2 times more Vitamin B6 and 1.5 times more Vitamin B9 than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Oatmeal Reduced-calorie Bread vs Oil Roasted Sunflower Seeds:

• Oatmeal Reduced-calorie Bread has 3.7 times more Calcium, 1.5 times more Iron and 364.6 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 6.5 times more Copper, 1.9 times more Magnesium, 1.4 times more Manganese, 4 times more Phosphorus, 1.4 times more Potassium and 2.2 times more Zinc than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Oil Roasted Sunflower Seed Kernels have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Oatmeal Reduced-calorie Bread has 2.2 times more Omega 3 and 5.3 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 5.2 times more Fat, 4.2 times more Saturated Fat and 9.4 times more Omega 6 than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy and Protein per 500 kcal.
• Both Oatmeal Reduced-calorie Bread as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.