Comparing Nutrients in 5 ounces Toasted Multi-grain Bread VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Toasted Multi-grain Bread	20%	14%	66%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Toasted Multi-grain Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	14% 408kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	6.72% 6.52g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.34g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	19.8% 0.32g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	15% 2.57g	312% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.4% 66.8g	22.5% 29g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	NA	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	5.22% 3.8g	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	% 2.6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	30.2% 11.5g	43% 16.3g	38g per day for Men 19-50 years
Protein	36.8% 20.6g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Toasted Multi-grain Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.7% 0.34mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.5% 0.2mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.23mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.41mg	87.8% 1.14mg	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	25% 99μg	84.3% 337μg	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	0.16% 0.14mg	2.2% 2mg	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	3.78% 0.57mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.77% 2.13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Multi-grain Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	15.7% 157mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	48.4% 0.44mg	289% 2.6mg	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	48% 3.86mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	28.7% 120mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	136% 3.1mg	130% 3mg	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	50% 350mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	92% 50.7μg	NA	55μg per day for Men 19-50 years
Sodium	39% 587mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	24% 2.62mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	1.2% 44.6g	0.038% 1.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Toasted Multi-grain Bread vs Toasted Sunflower Seeds:

• Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B1, 2 times more Vitamin B2, 19.3 times more Vitamin B5, 2.8 times more Vitamin B6, 3.4 times more Vitamin B9 and 14 times more Vitamin C than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 5 oz.
• Both Toasted Multi-grain Bread with Whole-grain as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Toasted Multi-grain Bread vs Toasted Sunflower Seeds:

• Toasted Multi-grain Bread with Whole-grain has 1.9 times more Calcium and 138 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 6 times more Copper, 2.5 times more Iron, 1.5 times more Magnesium, 4.7 times more Phosphorus, 2 times more Potassium and 2.9 times more Zinc than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain and Toasted Sunflower Seed Kernels no Salt have similar amounts of Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Toasted Multi-grain Bread with Whole-grain has 2.8 times more Omega 3 and 2.3 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.1 times more Energy, 12.3 times more Fat, 6.3 times more Saturated Fat, 20.6 times more Omega 6 and 1.4 times more Fiber than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain and Toasted Sunflower Seed Kernels no Salt have similar amounts of Protein per 5 oz.
• Both Toasted Multi-grain Bread with Whole-grain as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.