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

Weight per 500 calories

• Commercial Whole-wheat Bread: 198g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 2.3 times more energy per unit of mass than Commercially Prepared Whole-wheat Bread, which is very high in comparison to other foods. Commercial Whole-wheat Bread having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Commercial Whole-wheat Bread	20%	12%	68%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Commercial Whole-wheat Bread	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.94g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	4.48% 1.43g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	17.2% 0.28g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	17% 2.87g	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	65% 84.7g	13% 17g	130g per day for Men 19-50 years
Sugars	12% 8.6g	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	6.05% 4.4g	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	% 2.12g	NA	g per day for Men 19-50 years
Sucrose	% 0.06g	% 2.14g	g per day for Men 19-50 years
Fiber	31.3% 12g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	44% 24.7g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Commercial Whole-wheat 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	65% 0.78mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	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	25.6% 1.3mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	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	21% 83.3μg	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	35% 5.28mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Whole-wheat Bread	Sunflower Seeds	Recommended Dietary Allowance
Calcium	32% 319mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	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	61.3% 4.9mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	35.4% 149mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	188% 4.3mg	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	60% 421mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	15% 504mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	93% 51μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	60% 903mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	2.1% 77.4g	0.11% 4.05g	3700g per day for Men 19-50 years

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

• Commercially Prepared Whole-wheat Bread has 1.2 times more Vitamin B3, 1.3 times more Vitamin B5 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Vitamin B1, 2.7 times more Vitamin B6, 2.3 times more Vitamin B9 and 5.7 times more Vitamin E than Commercially Prepared Whole-wheat Bread.
• Both Commercially Prepared Whole-wheat Bread and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 500 kcal.
• Both Commercially Prepared Whole-wheat Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

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

• Commercially Prepared Whole-wheat Bread has 4.8 times more Calcium, 2.6 times more Manganese and 117.2 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.4 times more Copper, 1.9 times more Magnesium and 1.3 times more Phosphorus than Commercially Prepared Whole-wheat Bread.
• Both Commercially Prepared Whole-wheat Bread and Dried Sunflower Seed Kernels have similar amounts of Iron, Potassium, Selenium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Commercially Prepared Whole-wheat Bread has 5.4 times more Omega 3, 4.9 times more Carbohydrate, 3.8 times more Sugars, 1.6 times more Fiber and 1.4 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.3 times more Fat, 2.7 times more Saturated Fat and 6.9 times more Omega 6 than Commercially Prepared Whole-wheat Bread.
• Both Commercially Prepared Whole-wheat Bread and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Commercially Prepared Whole-wheat Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.