Comparing Nutrients in 500 calories Sunflower Seeds VS Schar, Gluten-Free, Wheat-Free, Classic White Bread

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Schar, Gluten-Free, Wheat-Free, Classic White Bread: 208g

Sunflower Seeds have 2.4 times more energy per 100g than Schar, Gluten-Free, Wheat-Free, Classic White Bread. It has very high energy density when compared to other foods. Schar, Gluten-Free, Wheat-Free, Classic White Bread having above average energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Schar, Gluten-Free, Wheat-Free, Classic White Bread?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%

Macro Nutrients

	Sunflower Seeds	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	9.6% 9.3g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	6.36% 2.04g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	1.95% 0.031g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	6.08% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	74% 96g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	9.6% 6.96g	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	2.27% 1.65g	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	% 2.1g	g per day for Men 19-50 years
Sucrose	% 2.14g	% 0g	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	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	88.5% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	44.5% 7.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	5.93% 0.077mg	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	7.8% 31.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	NA	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	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	33% 331mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	20% 0.18mg	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	82.6% 6.6mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	5.46% 23mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	16% 0.37mg	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	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	4.04% 138mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	1.5% 0.83μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	61.3% 919mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	8.9% 0.98mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	2.47% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Schar, Gluten-Free, Wheat-Free, Classic White Bread:

• Dried Sunflower Seed Kernels have 14.9 times more Vitamin B6 and 6.2 times more Vitamin B9 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While Schar, Gluten-Free, Wheat-Free, Classic White Bread contains 3.5 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Schar, Gluten-Free, Wheat-Free, Classic White Bread have similar amounts of Vitamin B1 and Vitamin B3 per 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Schar, Gluten-Free, Wheat-Free, Classic White Bread:

• Dried Sunflower Seed Kernels have 8.5 times more Copper, 12.1 times more Magnesium, 4.6 times more Manganese, 4.9 times more Phosphorus, 4 times more Potassium, 54.5 times more Selenium and 4.4 times more Zinc than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While Schar, Gluten-Free, Wheat-Free, Classic White Bread contains 5 times more Calcium, 1.5 times more Iron and 119.2 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 4.7 times more Fat, 1.9 times more Saturated Fat, 19.1 times more Omega 6 and 2.2 times more Protein than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While Schar, Gluten-Free, Wheat-Free, Classic White Bread contains 5.6 times more Carbohydrate, 3.1 times more Sugars and 1.4 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Schar, Gluten-Free, Wheat-Free, Classic White Bread have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Schar, Gluten-Free, Wheat-Free, Classic White Bread have insufficient amounts of Omega 3, Glucose and Sucrose in 500 kcal.