Comparing Nutrients in 500 calories Toasted Sunflower Seeds VS Toasted Protein Bread

Weight per 500 calories

• Toasted Sunflower Seeds: 80.8g
• Toasted Protein Bread: 185g

Toasted Sunflower Seeds have 2.3 times more energy per 100g than Toasted Protein Bread. It has very high energy density when compared to other foods. Toasted Protein Bread with Gluten having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Toasted Protein Bread	20%	8%	72%

Macro Nutrients

	Toasted Sunflower Seeds	Toasted Protein Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47.3% 46g	4.6% 4.44g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	7.52% 0.12g	1.6g per day for Men 19-50 years
Omega 6	178% 30.2g	11.4% 1.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.8% 16.6g	68.5% 89g	130g per day for Men 19-50 years
Sugars	NA	3.68% 2.67g	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	24.4% 9.3g	16% 6.1g	38g per day for Men 19-50 years
Protein	25% 14g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Toasted Protein 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% 0.26mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	55.4% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	49% 7.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	9.97% 0.13mg	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% 192μg	46% 183μg	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	1.26% 1.13mg	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	NA	4.44% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Toasted Protein Bread	Recommended Dietary Allowance
Calcium	4.6% 46mg	25% 252mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	42% 0.38mg	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	68.8% 5.5mg	106% 8.44mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	24.7% 104mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	64.7% 1.5mg	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	134% 935mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	19% 641mg	3400mg per day for Men 19-50 years
Selenium	NA	122% 67μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.42mg	55% 822mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	19.7% 2.17mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	1.7% 63g	3700g per day for Men 19-50 years

Toasted Sunflower Seeds VS Toasted Protein Bread Nutrients Per 500 Kcal

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

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

• 500 calories of Toasted Sunflower Seeds have 10.3 times more Vitamin B5 and 5 times more Vitamin B6 than Toasted Protein Bread.
• While 500 kcal of Toasted Protein Bread with Gluten contain 2.2 times more Vitamin B1, 3.1 times more Vitamin B2 and 2.3 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Toasted Protein Bread provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Toasted Protein Bread have insufficient amounts of Vitamin B6
• Both Toasted Sunflower Seed Kernels no Salt as well as Toasted Protein Bread with Gluten have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Toasted Sunflower Seeds vs Toasted Protein Bread:

• 500 calories of Toasted Sunflower Seeds have 3.9 times more Copper, 2.7 times more Phosphorus and 2 times more Zinc than Toasted Protein Bread.
• While 500 kcal of Toasted Protein Bread with Gluten contain 5.5 times more Calcium, 1.5 times more Iron, 1.6 times more Potassium and 339.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Toasted Protein Bread contain similar levels of Magnesium and Manganese per 500 calories.
• 500 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Toasted Sunflower Seeds have 10.3 times more Fat, 7.1 times more Saturated Fat, 15.6 times more Omega 6 and 1.5 times more Fiber than Toasted Protein Bread.
• While 500 kcal of Toasted Protein Bread with Gluten contain 5.4 times more Carbohydrate and 1.8 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Toasted Protein Bread offer comparable quantities of Energy per 500 calories.
• Both Toasted Sunflower Seed Kernels no Salt as well as Toasted Protein Bread with Gluten provide inadequate amounts of Omega 3 in 500 calories.