Comparing Nutrients in 500 calories Toasted Sunflower Seeds VS Schar, Gluten-Free, Wheat-Free, Classic White Bread

Weight per 500 calories

• Toasted Sunflower Seeds: 80.8g
• Schar, Gluten-Free, Wheat-Free, Classic White Bread: 208g

Toasted Sunflower Seeds have 2.6 times more energy per 100g than Schar, Gluten-Free, Wheat-Free, Classic White Bread. It has very high energy density when compared to other foods. Schar, Gluten-Free, Wheat-Free, Classic White Bread having above average energy density.

Which food has more nutrients per 500 calories - Toasted Sunflower Seeds or Schar, Gluten-Free, Wheat-Free, Classic White Bread?

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%

Macro Nutrients

	Toasted Sunflower Seeds	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47.3% 46g	9.6% 9.3g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	6.36% 2.04g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	1.95% 0.031g	1.6g per day for Men 19-50 years
Omega 6	178% 30.2g	6.08% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	12.8% 16.6g	74% 96g	130g per day for Men 19-50 years
Sugars	NA	9.6% 6.96g	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	2.27% 1.65g	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	% 2.1g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	24.4% 9.3g	28% 10.6g	38g per day for Men 19-50 years
Protein	25% 14g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	88.5% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	44.5% 7.13mg	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	5.93% 0.077mg	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	7.8% 31.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.26% 1.13mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Calcium	4.6% 46mg	33% 331mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	20% 0.18mg	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	82.6% 6.6mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	5.46% 23mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	16% 0.37mg	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	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	4.04% 138mg	3400mg per day for Men 19-50 years
Selenium	NA	1.5% 0.83μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.42mg	61.3% 919mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	8.9% 0.98mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	2.47% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Toasted Sunflower Seeds vs Schar, Gluten-Free, Wheat-Free, Classic White Bread:

• Toasted Sunflower Seed Kernels no Salt have 8.4 times more Vitamin B6 and 6.2 times more Vitamin B9 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While Schar, Gluten-Free, Wheat-Free, Classic White Bread contains 4 times more Vitamin B1, 4.6 times more Vitamin B2 and 2.1 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.

Comparing minerals per 500 calories for Toasted Sunflower Seeds vs Schar, Gluten-Free, Wheat-Free, Classic White Bread:

• Toasted Sunflower Seed Kernels no Salt have 8.2 times more Copper, 4.5 times more Magnesium, 4.7 times more Manganese, 8.2 times more Phosphorus, 2.9 times more Potassium and 4.4 times more Zinc than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While Schar, Gluten-Free, Wheat-Free, Classic White Bread contains 7.2 times more Calcium and 379.1 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Schar, Gluten-Free, Wheat-Free, Classic White Bread have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Toasted Sunflower Seed Kernels no Salt have 4.9 times more Fat, 2.4 times more Saturated Fat, 29.2 times more Omega 6 and 1.8 times more Protein than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While Schar, Gluten-Free, Wheat-Free, Classic White Bread contains 5.8 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Schar, Gluten-Free, Wheat-Free, Classic White Bread have similar amounts of Energy and Fiber per 500 kcal.
• Both Toasted Sunflower Seed Kernels no Salt as well as Schar, Gluten-Free, Wheat-Free, Classic White Bread have insufficient amounts of Omega 3, Glucose and Sucrose in 500 kcal.