Comparing Nutrients in 500 calories Sunflower Seeds VS Cracked-wheat Bread

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Cracked-wheat Bread: 192g

Sunflower Seeds have 2.2 times more energy per 100g than Cracked-wheat Bread. It has very high energy density when compared to other foods. Cracked-wheat Bread having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cracked-wheat Bread	13%	13%	74%

Macro Nutrients

	Sunflower Seeds	Cracked-wheat Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	7.73% 7.5g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	5.5% 1.76g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	3.97% 0.063g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	7.33% 1.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	73.2% 95g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	NA	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	% 2.14g	NA	g per day for Men 19-50 years
Fiber	19.4% 7.36g	28% 10.6g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	30% 16.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cracked-wheat Bread	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	57.4% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	35.5% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	44% 7.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	19.7% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	45% 0.58mg	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	48.6% 194μg	29.3% 117μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.6% 0.038μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	201% 30mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cracked-wheat Bread	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	47.4% 0.43mg	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	56% 4.5mg	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	115% 2.64mg	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	80.7% 565mg	42% 294mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	10% 340mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	88.5% 48.7μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	69% 1035mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	21.7% 2.4mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	1.86% 69g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 1.8 times more Vitamin B1, 2 times more Vitamin B6 and 1.7 times more Vitamin B9 than Cracked-wheat Bread.
• While Cracked-wheat Bread contains 1.5 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cracked-wheat Bread have similar amounts of Vitamin B3 and Vitamin B5 per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Cracked-wheat Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

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

• Dried Sunflower Seed Kernels have 3.6 times more Copper, 2.8 times more Magnesium, 1.9 times more Phosphorus, 1.6 times more Potassium and 1.8 times more Zinc than Cracked-wheat Bread.
• While Cracked-wheat Bread contains 1.6 times more Manganese and 134.3 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cracked-wheat Bread have similar amounts of Calcium, Iron and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 5.9 times more Fat, 2.2 times more Saturated Fat and 15.8 times more Omega 6 than Cracked-wheat Bread.
• While Cracked-wheat Bread contains 5.6 times more Carbohydrate and 1.4 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cracked-wheat Bread have similar amounts of Energy and Protein per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Cracked-wheat Bread have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.