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

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• White Reduced-calorie Bread: 242g

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

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
White Reduced-calorie Bread	15%	10%	75%

Macro Nutrients

	Roasted Sunflower Seeds	White Reduced-calorie Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	6.23% 6.04g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	4.14% 1.33g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	4.23% 0.068g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	7.54% 1.3g	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	82.3% 107g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	16% 11.5g	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	61.7% 23.4g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	White Reduced-calorie 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	82.5% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	53.7% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	22.3% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	7.8% 0.1mg	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	57.4% 229μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	28% 0.68μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.34% 1.2mg	1.34% 1.2mg	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	3.06% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	1.2% 1.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	White Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	6% 60mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	88.6% 0.8mg	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	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	41% 0.94mg	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	41.8% 292mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	5.4% 184mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	95% 52.4μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	77% 1157mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	29.4% 3.24mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	2.8% 104g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 5.4 times more Vitamin B5, 6.8 times more Vitamin B6 and 48.9 times more Vitamin E than White Reduced-calorie Bread.
• While White Reduced-calorie Bread contains 10.9 times more Vitamin B1, 3.3 times more Vitamin B2, 1.5 times more Vitamin B3 and more Vitamin B12 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and White Reduced-calorie Bread have similar amounts of Vitamin B9 per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as White Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2 times more Copper, 2 times more Magnesium, 1.9 times more Manganese, 3.4 times more Phosphorus, 4 times more Potassium, 1.3 times more Selenium and 1.4 times more Zinc than White Reduced-calorie Bread.
• While White Reduced-calorie Bread contains 3.8 times more Calcium, 2.4 times more Iron and 448.9 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 7.1 times more Fat, 3.4 times more Saturated Fat and 22 times more Omega 6 than White Reduced-calorie Bread.
• While White Reduced-calorie Bread contains 5.2 times more Carbohydrate, 4.9 times more Sugars, 2.5 times more Fiber and 1.3 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and White Reduced-calorie Bread have similar amounts of Energy per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as White Reduced-calorie Bread have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.