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

Weight per 500 calories

• Wheat Reduced-calorie Bread: 230g
• Oil Roasted Sunflower Seeds: 84.5g

Oil Roasted Sunflower Seed Kernels have 2.7 times more energy per unit of mass than Wheat Reduced-calorie Bread, which is very high in comparison to other foods. Wheat Reduced-calorie Bread having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Wheat Reduced-calorie Bread	21%	11%	68%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Wheat 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	6.94% 6.73g	44.7% 43.3g	97g per day for Men 19-50 years
Saturated Fat	6.05% 1.94g	18.7% 5.97g	32g per day for Men 19-50 years
Omega 3	12.7% 0.2g	4.28% 0.068g	1.6g per day for Men 19-50 years
Omega 6	15% 2.53g	170% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.3% 98g	15% 19.3g	130g per day for Men 19-50 years
Sugars	11.8% 8.55g	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	5.15% 3.73g	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	% 2.2g	% 0.63g	g per day for Men 19-50 years
Sucrose	% 0g	% 2g	g per day for Men 19-50 years
Fiber	67.3% 25.6g	23.6% 8.95g	38g per day for Men 19-50 years
Protein	55% 30.7g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Wheat 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	67.2% 0.81mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.32mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.4% 8.7mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	117% 5.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	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	52.4% 210μg	49.4% 198μg	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	0.26% 0.23mg	1.03% 0.93mg	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	3.7% 0.55mg	205% 30.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.46μg	2.2% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Reduced-calorie Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	37.6% 376mg	7.35% 73.5mg	1000mg per day for Men 19-50 years
Copper	43.8% 0.39mg	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	84% 6.7mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	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	49% 343mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	10% 346mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	127% 70μg	120% 66μg	55μg per day for Men 19-50 years
Sodium	51% 765mg	0.17% 2.53mg	1500mg per day for Men 19-50 years
Zinc	28.3% 3.1mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	2.47% 91g	0.035% 1.3g	3700g per day for Men 19-50 years

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

• Wheat Reduced-calorie Bread has 3 times more Vitamin B1, 1.4 times more Vitamin B2 and 2.5 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.8 times more Vitamin B6 and 55.5 times more Vitamin E than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B9 per 500 kcal.
• Both Wheat Reduced-calorie Bread as well as Oil Roasted 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 Wheat Reduced-calorie Bread vs Oil Roasted Sunflower Seeds:

• Wheat Reduced-calorie Bread has 5.1 times more Calcium, 1.9 times more Iron, 1.6 times more Manganese and 301.9 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.9 times more Copper, 2.8 times more Phosphorus and 1.4 times more Zinc than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread and Oil Roasted Sunflower Seed Kernels have similar amounts of Magnesium, Potassium and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Wheat Reduced-calorie Bread has 3 times more Omega 3, 5.1 times more Carbohydrate, 3.3 times more Sugars, more Fructose, 2.9 times more Fiber and 1.8 times more Protein than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 6.4 times more Fat, 3.1 times more Saturated Fat and 11.4 times more Omega 6 than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Wheat Reduced-calorie Bread as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.