Comparing Nutrients in 500 calories Sunflower Seeds VS Oatmeal Reduced-calorie Bread

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Oatmeal Reduced-calorie Bread: 238g

Sunflower Seeds have 2.8 times more energy per 100g than Oatmeal Reduced-calorie Bread. It has very high energy density when compared to other foods. Oatmeal Reduced-calorie Bread having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Oatmeal Reduced-calorie Bread	13%	13%	74%

Macro Nutrients

	Sunflower Seeds	Oatmeal 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	8.6% 8.33g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	4.46% 1.43g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	18% 3.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	79.3% 103g	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	NA	38g per day for Men 19-50 years
Protein	31.8% 17.8g	32.3% 18g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Oatmeal 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	69% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	51.3% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	20.5% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	8.24% 0.11mg	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	32.7% 131μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	9.92% 0.24μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	0.53% 0.48mg	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	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	27.4% 274mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	26% 0.24mg	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	68.5% 5.48mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	13.6% 57mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	55.8% 1.3mg	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	34% 238mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	8.7% 295mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	100% 54.8μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	61.6% 924mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	18% 1.98mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	2.83% 105g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 1.5 times more Vitamin B1, 10.7 times more Vitamin B6 and 1.5 times more Vitamin B9 than Oatmeal Reduced-calorie Bread.
• While Oatmeal Reduced-calorie Bread contains 2.2 times more Vitamin B2 and more Vitamin B12 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Oatmeal Reduced-calorie Bread have similar amounts of Vitamin B3 and Vitamin B5 per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Oatmeal Reduced-calorie Bread have insufficient amounts of Vitamin A and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Oatmeal Reduced-calorie Bread:

• Dried Sunflower Seed Kernels have 6.5 times more Copper, 4.9 times more Magnesium, 1.3 times more Manganese, 2.4 times more Phosphorus, 1.9 times more Potassium and 2.2 times more Zinc than Oatmeal Reduced-calorie Bread.
• While Oatmeal Reduced-calorie Bread contains 4.1 times more Calcium and 119.9 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Oatmeal Reduced-calorie Bread have similar amounts of Iron and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 5.3 times more Fat, 2.7 times more Saturated Fat and 6.4 times more Omega 6 than Oatmeal Reduced-calorie Bread.
• While Oatmeal Reduced-calorie Bread contains 2.9 times more Omega 3 and 6 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Oatmeal Reduced-calorie Bread have similar amounts of Energy and Protein per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Oatmeal Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.