Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Bread

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Bread: 183g

Roasted Sunflower Seeds have 2.1 times more energy per 100g than Bread. It has very high energy density when compared to other foods. Wheat Bread having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Bread	16%	15%	69%

Macro Nutrients

	Roasted Sunflower Seeds	Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	8.52% 8.27g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	3.97% 1.27g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	15.5% 2.64g	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	66.7% 86.8g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	14.4% 10.5g	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	5.86% 4.25g	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	% 3.03g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	25% 9.54g	19.2% 7.3g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	34.8% 19.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	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	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	63.8% 10.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	15.6% 0.2mg	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	38.8% 155μg	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	0.41% 0.36mg	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	2.3% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	7.45% 8.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Bread	Recommended Dietary Allowance
Calcium	6% 60mg	23% 228mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	30% 0.27mg	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	82% 6.57mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	81.4% 1.87mg	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	33.6% 235mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	7.57% 257mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	96% 52.6μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	57.5% 863mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	1.74% 64.3g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Bread Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Bread:

• 500 calories of Roasted Sunflower Seeds have 4 times more Vitamin B5, 3.4 times more Vitamin B6, 1.3 times more Vitamin B9 and 64.7 times more Vitamin E than Bread.
• While 500 kcal of Wheat Bread contain 8.2 times more Vitamin B1, 2.2 times more Vitamin B2 and 1.7 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
• 500 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1
• 500 calories of Bread have insufficient amounts of Vitamin E
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Wheat 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 Bread:

• 500 calories of Roasted Sunflower Seeds have 5.8 times more Copper, 1.5 times more Magnesium, 4.2 times more Phosphorus, 2.8 times more Potassium, 1.3 times more Selenium and 2.4 times more Zinc than Bread.
• While 500 kcal of Wheat Bread contain 3.8 times more Calcium, 2 times more Iron and 334.9 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Bread contain similar levels of Manganese per 500 calories.
• 500 calories of Roasted Sunflower Seeds lack sufficient amounts of Calcium
• 500 calories of Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Sunflower Seeds have 5.2 times more Fat, 3.5 times more Saturated Fat, 10.7 times more Omega 6 and 1.3 times more Fiber than Bread.
• While 500 kcal of Wheat Bread contain 5 times more Omega 3, 4.2 times more Carbohydrate and 4.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Bread offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Roasted Sunflower Seeds provide inadequate amounts of Omega 3