Comparing Nutrients in 500 calories Sunflower Seeds VS Bread, whole-wheat, prepared from recipe, toasted

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Bread, whole-wheat, prepared from recipe, toasted: 164g

Sunflower Seeds have 1.9 times more energy per 100g than Bread, whole-wheat, prepared from recipe, toasted. It has very high energy density when compared to other foods. Bread, whole-wheat, prepared from recipe, toasted having high energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Bread, whole-wheat, prepared from recipe, toasted?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Bread, whole-wheat, prepared from recipe, toasted	12%	17%	71%

Macro Nutrients

	Sunflower Seeds	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	9.97% 9.67g	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	35.8% 0.57g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	27.8% 4.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	71% 92g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	9.54% 6.9g	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	29% 11g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Bread, whole-wheat, prepared from recipe, toasted	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	36.3% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	28.4% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	40.4% 6.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	25% 0.32mg	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	27.5% 110μg	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	9.2% 1.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	14.2% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	50.6% 0.46mg	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	69.7% 5.57mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	34.7% 146mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	147% 3.4mg	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	48% 336mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	16.6% 566mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	127% 69.7μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	41.6% 625mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	24.6% 2.7mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	1.15% 42.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Bread, whole-wheat, prepared from recipe, toasted:

• Dried Sunflower Seed Kernels have 2.9 times more Vitamin B1, 1.7 times more Vitamin B5, 3.6 times more Vitamin B6, 1.8 times more Vitamin B9 and 21.9 times more Vitamin E than Bread, whole-wheat, prepared from recipe, toasted.
• While Bread, whole-wheat, prepared from recipe, toasted contains more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Bread, whole-wheat, prepared from recipe, toasted have similar amounts of Vitamin B2 and Vitamin B3 per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Bread, whole-wheat, prepared from recipe, toasted 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 Bread, whole-wheat, prepared from recipe, toasted:

• Dried Sunflower Seed Kernels have 3.4 times more Copper, 1.9 times more Magnesium, 1.7 times more Phosphorus and 1.6 times more Zinc than Bread, whole-wheat, prepared from recipe, toasted.
• While Bread, whole-wheat, prepared from recipe, toasted contains 2 times more Manganese, 1.5 times more Selenium and 81.1 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Bread, whole-wheat, prepared from recipe, toasted have similar amounts of Calcium, Iron and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 4.6 times more Fat, 2.7 times more Saturated Fat and 4.2 times more Omega 6 than Bread, whole-wheat, prepared from recipe, toasted.
• While Bread, whole-wheat, prepared from recipe, toasted contains 11.1 times more Omega 3, 5.4 times more Carbohydrate, 3.1 times more Sugars and 1.5 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Bread, whole-wheat, prepared from recipe, toasted have similar amounts of Energy and Protein per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Bread, whole-wheat, prepared from recipe, toasted have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.