Comparing Nutrients in 500 calories Oil Roasted Sunflower Seeds VS Toasted Multi-grain Bread

Weight per 500 calories

• Oil Roasted Sunflower Seeds: 84.5g
• Toasted Multi-grain Bread: 174g

Oil Roasted Sunflower Seeds have 2.1 times more energy per 100g than Toasted Multi-grain Bread. It has very high energy density when compared to other foods. Toasted Multi-grain Bread with Whole-grain having high energy density.

Which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Toasted Multi-grain Bread?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.3g	8.23% 8g	97g per day for Men 19-50 years
Saturated Fat	18.7% 5.97g	5.14% 1.65g	32g per day for Men 19-50 years
Omega 3	4.28% 0.068g	24% 0.39g	1.6g per day for Men 19-50 years
Omega 6	170% 29g	18.5% 3.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.3g	63% 81.8g	130g per day for Men 19-50 years
Sugars	3.62% 2.63g	16.6% 12g	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	0% 0g	6.4% 4.64g	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	% 0.63g	% 3.2g	g per day for Men 19-50 years
Sucrose	% 2g	% 0g	g per day for Men 19-50 years
Fiber	23.6% 8.95g	37% 14g	38g per day for Men 19-50 years
Protein	30.3% 17g	45% 25.2g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Toasted Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	47.7% 7.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.86mg	12.7% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	38% 0.5mg	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	49.4% 198μg	30.4% 122μg	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	1.03% 0.93mg	0.19% 0.17mg	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	205% 30.7mg	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.6μg	2.17% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	7.35% 73.5mg	19.3% 193mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	59.2% 0.53mg	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	45% 3.6mg	59% 4.72mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	35% 148mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	166% 3.82mg	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	137% 962mg	61.3% 429mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	12.8% 434mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	113% 62μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.53mg	48% 719mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	1.48% 54.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oil Roasted Sunflower Seeds vs Toasted Multi-grain Bread:

• Oil Roasted Sunflower Seed Kernels have 9.2 times more Vitamin B5, 1.3 times more Vitamin B6, 1.6 times more Vitamin B9 and 44.2 times more Vitamin E than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 1.6 times more Vitamin B1 and 2.2 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Toasted Multi-grain Bread with Whole-grain have similar amounts of Vitamin B2 per 500 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Oil Roasted Sunflower Seeds vs Toasted Multi-grain Bread:

• Oil Roasted Sunflower Seed Kernels have 2.9 times more Copper, 2.2 times more Phosphorus and 1.4 times more Zinc than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 2.6 times more Calcium, 1.3 times more Iron, 1.4 times more Magnesium, 2.2 times more Manganese and 283.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Toasted Multi-grain Bread with Whole-grain have similar amounts of Potassium and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Oil Roasted Sunflower Seed Kernels have 5.4 times more Fat, 3.6 times more Saturated Fat and 9.2 times more Omega 6 than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 5.7 times more Omega 3, 4.2 times more Carbohydrate, 4.6 times more Sugars, more Fructose, 1.6 times more Fiber and 1.5 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Toasted Multi-grain Bread with Whole-grain have similar amounts of Energy per 500 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.