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

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Whole-wheat Pita Bread: 191g

Roasted Sunflower Seeds have 2.2 times more energy per 100g than Whole-wheat Pita Bread. It has very high energy density when compared to other foods. Whole-wheat Pita Bread having high energy density.

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Whole-wheat Pita Bread?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Whole-wheat Pita Bread	14%	6%	80%

Macro Nutrients

	Roasted Sunflower Seeds	Whole-wheat Pita Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	3.36% 3.26g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	11.2% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	82% 107g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	7.55% 5.48g	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	NA	NA	g per day for Men 19-50 years
Fiber	25% 9.54g	30.6% 11.6g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Whole-wheat Pita Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	34% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	31.7% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	39% 0.51mg	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	51% 204μg	16.7% 66.8μg	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	1.34% 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	149% 22.4mg	7.76% 1.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	2.23% 2.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Whole-wheat Pita Bread	Recommended Dietary Allowance
Calcium	6% 60mg	2.86% 28.6mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	61.5% 0.55mg	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	41% 3.26mg	73% 5.84mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	31.4% 132mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	144% 3.32mg	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	142% 992mg	49% 344mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	9.54% 324mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	153% 84μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	53.6% 803mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	1.58% 58.4g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Whole-wheat Pita Bread Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Whole-wheat Pita Bread?

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

• 500 calories of Roasted Sunflower Seeds have 1.4 times more Vitamin B2, 3.8 times more Vitamin B5, 1.4 times more Vitamin B6, 3 times more Vitamin B9 and 19.3 times more Vitamin E than Whole-wheat Pita Bread.
• While 500 kcal of Whole-wheat Pita Bread contain 7.1 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Whole-wheat Pita Bread provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1
• 500 calories of Whole-wheat Pita Bread have insufficient amounts of Vitamin E
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Whole-wheat Pita Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

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

• 500 calories of Roasted Sunflower Seeds have 2.8 times more Copper, 2.9 times more Phosphorus, 2.3 times more Potassium and 1.6 times more Zinc than Whole-wheat Pita Bread.
• While 500 kcal of Whole-wheat Pita Bread contain 1.8 times more Iron, 1.8 times more Manganese and 311.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Whole-wheat Pita Bread contain similar levels of Magnesium and Selenium per 500 calories.
• 500 calories of Whole-wheat Pita Bread lack sufficient amounts of Potassium
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Whole-wheat Pita Bread lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Sunflower Seeds have 13.1 times more Fat, 11.3 times more Saturated Fat and 14.7 times more Omega 6 than Whole-wheat Pita Bread.
• While 500 kcal of Whole-wheat Pita Bread contain 5.2 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Whole-wheat Pita Bread offer comparable quantities of Energy, Fiber and Protein per 500 calories.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Whole-wheat Pita Bread provide inadequate amounts of Omega 3 in 500 calories.