Comparing Nutrients in 500 calories Sunflower Seeds VS Commercial Whole-wheat Bread

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Commercial Whole-wheat Bread: 198g

Sunflower Seeds have 2.3 times more energy per 100g than Commercial Whole-wheat Bread. It has very high energy density when compared to other foods. Commercially Prepared Whole-wheat Bread having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Commercial Whole-wheat Bread	20%	12%	68%

Macro Nutrients

	Sunflower Seeds	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	7.16% 6.94g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	4.48% 1.43g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	17.2% 0.28g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	17% 2.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	65% 84.7g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	12% 8.6g	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	6.05% 4.4g	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	% 2.12g	g per day for Men 19-50 years
Sucrose	% 2.14g	% 0.06g	g per day for Men 19-50 years
Fiber	19.4% 7.36g	31.3% 12g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	44% 24.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Commercial Whole-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	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	25.6% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	33% 0.43mg	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	21% 83.3μg	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	35% 5.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	32% 319mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	50% 0.45mg	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	61.3% 4.9mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	35.4% 149mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	188% 4.3mg	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	60% 421mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	15% 504mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	93% 51μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	60% 903mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	2.1% 77.4g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 1.6 times more Vitamin B1, 2.7 times more Vitamin B6, 2.3 times more Vitamin B9 and 5.7 times more Vitamin E than Commercially Prepared Whole-wheat Bread.
• While Commercially Prepared Whole-wheat Bread contains 1.3 times more Vitamin B5 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Commercially Prepared Whole-wheat Bread have similar amounts of Vitamin B2 and Vitamin B3 per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

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

• Dried Sunflower Seed Kernels have 3.4 times more Copper, 1.9 times more Magnesium, 1.3 times more Phosphorus and 1.2 times more Zinc than Commercially Prepared Whole-wheat Bread.
• While Commercially Prepared Whole-wheat Bread contains 4.8 times more Calcium, 2.6 times more Manganese and 117.2 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Commercially Prepared Whole-wheat Bread have similar amounts of Iron, Potassium and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 6.3 times more Fat, 2.7 times more Saturated Fat and 6.9 times more Omega 6 than Commercially Prepared Whole-wheat Bread.
• While Commercially Prepared Whole-wheat Bread contains 5.4 times more Omega 3, 4.9 times more Carbohydrate, 3.8 times more Sugars, 1.6 times more Fiber and 1.4 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Commercially Prepared Whole-wheat Bread have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Commercially Prepared Whole-wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.