Comparing Nutrients in 500 calories Bread, whole-wheat, prepared from recipe VS Sunflower Seeds

Weight per 500 calories

• Bread, whole-wheat, prepared from recipe: 180g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 2.1 times more energy per unit of mass than Bread, whole-wheat, prepared from recipe, which is very high in comparison to other foods. Bread, whole-wheat, prepared from recipe having high energy density.

Which food has more nutrients per 500 calories - Bread, whole-wheat, prepared from recipe or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Bread, whole-wheat, prepared from recipe	12%	17%	71%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Bread, whole-wheat, prepared from recipe	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.7g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	4.47% 1.43g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	35.6% 0.57g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	27.7% 4.7g	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	71% 92g	13% 17g	130g per day for Men 19-50 years
Sugars	9.53% 6.9g	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	28.4% 10.8g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	27% 15g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Bread, whole-wheat, prepared from recipe	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	45.4% 0.54mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.8% 7.17mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	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	29.2% 117μg	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	9.1% 1.37mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, whole-wheat, prepared from recipe	Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.94% 59.4mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	50.6% 0.46mg	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	69.7% 5.58mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	34.7% 146mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	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	48% 336mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	16.6% 565mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	126% 69.4μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	41.5% 622mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	1.6% 59g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Bread, whole-wheat, prepared from recipe vs Sunflower Seeds:

• Bread, whole-wheat, prepared from recipe has 1.3 times more Vitamin B2 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.3 times more Vitamin B1, 3.2 times more Vitamin B6, 1.7 times more Vitamin B9 and 22 times more Vitamin E than Bread, whole-wheat, prepared from recipe.
• Both Bread, whole-wheat, prepared from recipe and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 and Vitamin B5 per 500 kcal.
• Both Bread, whole-wheat, prepared from recipe 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 Bread, whole-wheat, prepared from recipe vs Sunflower Seeds:

• Bread, whole-wheat, prepared from recipe has 1.2 times more Iron, 2 times more Manganese, 1.5 times more Selenium and 80.8 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.4 times more Copper, 1.9 times more Magnesium, 1.7 times more Phosphorus and 1.6 times more Zinc than Bread, whole-wheat, prepared from recipe.
• Both Bread, whole-wheat, prepared from recipe and Dried Sunflower Seed Kernels have similar amounts of Calcium and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Bread, whole-wheat, prepared from recipe has 11.1 times more Omega 3, 5.4 times more Carbohydrate, 3.1 times more Sugars and 1.5 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.5 times more Fat, 2.7 times more Saturated Fat and 4.2 times more Omega 6 than Bread, whole-wheat, prepared from recipe.
• Both Bread, whole-wheat, prepared from recipe and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 500 kcal.
• Both Bread, whole-wheat, prepared from recipe as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.