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

Weight per 500 calories

• Schar, Gluten-Free, Wheat-Free, Classic White Bread: 208g
• Roasted Sunflower Seeds: 86g

Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Roasted 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	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	6.36% 2.04g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	1.95% 0.031g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	6.08% 1.03g	166% 28g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74% 96g	16% 20.7g	130g per day for Men 19-50 years
Sugars	9.6% 6.96g	3.23% 2.35g	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	NA	g per day for Men 19-50 years
Fiber	28% 10.6g	25% 9.54g	38g per day for Men 19-50 years
Protein	14% 7.94g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.5% 1.06mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.5% 7.13mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.93% 0.077mg	53% 0.69mg	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	51% 204μg	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	1.34% 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	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	33% 331mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	175% 1.57mg	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	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	5.46% 23mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	79% 1.8mg	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	142% 992mg	700mg per day for Men 19-50 years
Potassium	4.04% 138mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	1.5% 0.83μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	61.3% 919mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	8.9% 0.98mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	2.47% 91g	0.028% 1.03g	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 Roasted Sunflower Seeds:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 11.7 times more Vitamin B1 and 5 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 9 times more Vitamin B6 and 6.5 times more Vitamin B9 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 500 kcal.

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

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 5.5 times more Calcium, 2 times more Iron and 356.5 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 8.7 times more Copper, 4.8 times more Magnesium, 4.9 times more Manganese, 8.7 times more Phosphorus, 5.3 times more Potassium, 81.8 times more Selenium and 4.6 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 4.6 times more Carbohydrate and 3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.6 times more Fat, 2.2 times more Saturated Fat, 27.3 times more Omega 6 and 2.1 times more Protein than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Fiber per 500 kcal.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Glucose and Sucrose in 500 kcal.