Comparing Nutrients in 500 calories White Reduced-calorie Bread VS Sunflower Seeds

Weight per 500 calories

• White Reduced-calorie Bread: 242g
• Sunflower Seeds: 85.6g

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

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

Macros Ratio

	Protein	Fat	Carbs
White Reduced-calorie Bread	15%	10%	75%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	White Reduced-calorie Bread	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.23% 6.04g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	4.14% 1.33g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	4.23% 0.068g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	7.54% 1.3g	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	82.3% 107g	13% 17g	130g per day for Men 19-50 years
Sugars	16% 11.5g	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	61.7% 23.4g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	37.5% 21g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	White Reduced-calorie 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	82.5% 0.99mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.7% 0.7mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.3% 1.1mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	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	57.4% 229μg	48.6% 194μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	28% 0.68μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.34% 1.2mg	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	3.06% 0.46mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.2% 1.45μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Reduced-calorie Bread	Sunflower Seeds	Recommended Dietary Allowance
Calcium	22.7% 227mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	88.6% 0.8mg	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	96% 7.7mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	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	41.8% 292mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	5.4% 184mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	95% 52.4μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	77% 1157mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	29.4% 3.24mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	2.8% 104g	0.11% 4.05g	3700g per day for Men 19-50 years

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

• White Reduced-calorie Bread has 2.3 times more Vitamin B2, 1.2 times more Vitamin B3 and more Vitamin B12 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Vitamin B1, 11.4 times more Vitamin B6 and 65.6 times more Vitamin E than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 and Vitamin B9 per 500 kcal.
• Both White Reduced-calorie Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for White Reduced-calorie Bread vs Sunflower Seeds:

• White Reduced-calorie Bread has 3.4 times more Calcium, 1.7 times more Iron and 150.2 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Copper, 5 times more Magnesium, 1.8 times more Manganese, 1.9 times more Phosphorus, 3 times more Potassium and 1.3 times more Zinc than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Dried Sunflower Seed Kernels have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• White Reduced-calorie Bread has 6.2 times more Carbohydrate, 5.1 times more Sugars and 3.2 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.3 times more Fat, 2.9 times more Saturated Fat and 15.4 times more Omega 6 than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 500 kcal.
• Both White Reduced-calorie Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.