Comparing Nutrients in 500 calories Sunflower Seeds VS Toasted Oat Bran Reduced-calorie Bread

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Toasted Oat Bran Reduced-calorie Bread: 209g

Sunflower Seeds have 2.4 times more energy per 100g than Toasted Oat Bran Reduced-calorie Bread. It has very high energy density when compared to other foods. Toasted Oat Bran Reduced-calorie Bread having above average energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Toasted Oat Bran Reduced-calorie Bread?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Toasted Oat Bran Reduced-calorie Bread	14%	13%	73%

Macro Nutrients

	Sunflower Seeds	Toasted Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	8.2% 7.95g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	3.46% 1.1g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	23% 3.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	79% 103g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	12% 8.8g	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	78.7% 30g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	35.5% 20g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Toasted Oat Bran Reduced-calorie 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	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	52.7% 8.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	6.95% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	14% 0.18mg	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	43% 172μg	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	1.33% 1.2mg	0% 0mg	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	201% 30mg	4.6% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.5% 4.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Toasted Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	14.2% 142mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	34% 0.31mg	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	98% 7.85mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	92% 2.1mg	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	43% 301mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	7.5% 255mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	93% 51.3μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	76.3% 1144mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	2% 74.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Toasted Oat Bran Reduced-calorie Bread:

• Dried Sunflower Seed Kernels have 1.8 times more Vitamin B1, 2.8 times more Vitamin B5, 6.3 times more Vitamin B6 and 43.6 times more Vitamin E than Toasted Oat Bran Reduced-calorie Bread.
• While Toasted Oat Bran Reduced-calorie Bread contains 1.5 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Toasted Oat Bran Reduced-calorie Bread have similar amounts of Vitamin B3 and Vitamin B9 per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Toasted Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Toasted Oat Bran Reduced-calorie Bread:

• Dried Sunflower Seed Kernels have 5 times more Copper, 2.4 times more Magnesium, 1.9 times more Phosphorus, 2.2 times more Potassium and 1.7 times more Zinc than Toasted Oat Bran Reduced-calorie Bread.
• While Toasted Oat Bran Reduced-calorie Bread contains 2.1 times more Calcium, 1.7 times more Iron, 1.3 times more Manganese and 148.5 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Toasted Oat Bran Reduced-calorie Bread have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 5.5 times more Fat, 3.4 times more Saturated Fat and 5.1 times more Omega 6 than Toasted Oat Bran Reduced-calorie Bread.
• While Toasted Oat Bran Reduced-calorie Bread contains 5 times more Omega 3, 6 times more Carbohydrate, 3.9 times more Sugars and 4.1 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Toasted Oat Bran Reduced-calorie Bread have similar amounts of Energy and Protein per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Toasted Oat Bran Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.