Comparing Nutrients in 500 calories Schar, Gluten-Free, Wheat-Free, Classic White Bread VS Sunflower Seeds

Weight per 500 calories

• Schar, Gluten-Free, Wheat-Free, Classic White Bread: 208g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 2.4 times more energy per unit of mass than Schar, Gluten-Free, Wheat-Free, Classic White Bread, which is very high in comparison to other foods. Schar, Gluten-Free, Wheat-Free, Classic White Bread having above average energy density.

Which food has more nutrients per 500 calories - Schar, Gluten-Free, Wheat-Free, Classic White Bread or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.6% 9.3g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	6.36% 2.04g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	1.95% 0.031g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	6.08% 1.03g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74% 96g	13% 17g	130g per day for Men 19-50 years
Sugars	9.6% 6.96g	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	2.27% 1.65g	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	% 2.1g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 2.14g	g per day for Men 19-50 years
Fiber	28% 10.6g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	14% 7.94g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.5% 1.06mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.5% 7.13mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.93% 0.077mg	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	7.8% 31.3μg	48.6% 194μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	1.33% 1.2mg	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	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Sunflower Seeds	Recommended Dietary Allowance
Calcium	33% 331mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	82.6% 6.6mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	5.46% 23mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	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	16.4% 115mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	4.04% 138mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	1.5% 0.83μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	61.3% 919mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	8.9% 0.98mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	2.47% 91g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Schar, Gluten-Free, Wheat-Free, Classic White Bread vs Sunflower Seeds:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 3.5 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 14.9 times more Vitamin B6 and 6.2 times more Vitamin B9 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B3 per 500 kcal.

Comparing minerals per 500 calories for Schar, Gluten-Free, Wheat-Free, Classic White Bread vs Sunflower Seeds:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 5 times more Calcium, 1.5 times more Iron and 119.2 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 8.5 times more Copper, 12.1 times more Magnesium, 4.6 times more Manganese, 4.9 times more Phosphorus, 4 times more Potassium, 54.5 times more Selenium and 4.4 times more Zinc than Schar, Gluten-Free, Wheat-Free, Classic White Bread.

Comparison of macro-nutrients per 500 calories:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 5.6 times more Carbohydrate, 3.1 times more Sugars and 1.4 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.7 times more Fat, 1.9 times more Saturated Fat, 19.1 times more Omega 6 and 2.2 times more Protein than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Glucose and Sucrose in 500 kcal.