Comparing Nutrients in 500 calories Toasted Sunflower Seeds VS Wheat Reduced-calorie Bread

Weight per 500 calories

• Toasted Sunflower Seeds: 80.8g
• Wheat Reduced-calorie Bread: 230g

Toasted Sunflower Seeds have 2.9 times more energy per 100g than Wheat Reduced-calorie Bread. It has very high energy density when compared to other foods. Wheat Reduced-calorie Bread having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Wheat Reduced-calorie Bread	21%	11%	68%

Macro Nutrients

	Toasted Sunflower Seeds	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47.3% 46g	6.94% 6.73g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	6.05% 1.94g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	12.7% 0.2g	1.6g per day for Men 19-50 years
Omega 6	178% 30.2g	15% 2.53g	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	75.3% 98g	130g per day for Men 19-50 years
Sugars	NA	11.8% 8.55g	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	5.15% 3.73g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	24.4% 9.3g	67.3% 25.6g	38g per day for Men 19-50 years
Protein	25% 14g	55% 30.7g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Wheat 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	22% 0.26mg	67.2% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	54.4% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	10.6% 0.14mg	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	52.4% 210μg	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	0.26% 0.23mg	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	3.7% 0.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.38% 0.46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	4.6% 46mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	43.8% 0.39mg	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	84% 6.7mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	121% 2.8mg	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	49% 343mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	10% 346mg	3400mg per day for Men 19-50 years
Selenium	NA	127% 70μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.42mg	51% 765mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	2.47% 91g	3700g per day for Men 19-50 years

Toasted Sunflower Seeds VS Wheat Reduced-calorie Bread Nutrients Per 500 Kcal

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

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

• 500 calories of Toasted Sunflower Seeds have 4.7 times more Vitamin B6 than Wheat Reduced-calorie Bread.
• While 500 kcal of Wheat Reduced-calorie Bread contain 3.1 times more Vitamin B1, 1.4 times more Vitamin B2 and 2.6 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Wheat Reduced-calorie Bread provide similar amounts of Vitamin B9 per 500 calories.
• Both Toasted Sunflower Seed Kernels no Salt as well as Wheat Reduced-calorie Bread 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 Wheat Reduced-calorie Bread:

• 500 calories of Toasted Sunflower Seeds have 3.8 times more Copper, 2.7 times more Phosphorus and 1.4 times more Zinc than Wheat Reduced-calorie Bread.
• While 500 kcal of Wheat Reduced-calorie Bread contain 8.2 times more Calcium, 1.6 times more Manganese and 315.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Wheat Reduced-calorie Bread contain similar levels of Iron, Magnesium and Potassium 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 6.8 times more Fat, 2.5 times more Saturated Fat and 11.9 times more Omega 6 than Wheat Reduced-calorie Bread.
• While 500 kcal of Wheat Reduced-calorie Bread contain 3.2 times more Omega 3, 5.9 times more Carbohydrate, 2.8 times more Fiber and 2.2 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Wheat Reduced-calorie Bread offer comparable quantities of Energy per 500 calories.
• 500 calories of Toasted Sunflower Seeds provide inadequate amounts of Omega 3