Comparing Nutrients in 5 ounces Oat Bran Bread VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Bread	17%	16%	67%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Oat Bran Bread	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	11.5% 335kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	6.43% 6.24g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	9.12% 0.15g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	13.3% 2.25g	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.4% 56.4g	26.2% 34g	130g per day for Men 19-50 years
Sugars	15% 11g	5.34% 3.87g	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	16.8% 6.38g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	26.3% 14.7g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Bread	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.5% 0.71mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.7% 0.49mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.8% 6.85mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.5% 0.82mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.96% 0.1mg	87.7% 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	28.7% 115μg	84% 336μg	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% 0mg	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	4.16% 0.62mg	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Bread	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.2% 92mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	288% 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	55.3% 4.42mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	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	28.6% 200mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	6.13% 208mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	77.3% 42.5μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	33.4% 500mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.26mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	1.7% 62.4g	0.046% 1.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oat Bran Bread vs Roasted Sunflower Seeds:

• Oat Bran Bread has 4.8 times more Vitamin B1 and 1.4 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Vitamin B3, 12.1 times more Vitamin B5, 11 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin C, 59.3 times more Vitamin E and 2.3 times more Vitamin K than Oat Bran Bread.
• Both Oat Bran Bread as well as Dry Roasted 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 Oat Bran Bread vs Roasted Sunflower Seeds:

• Oat Bran Bread has 117.7 times more Sodium and 36.7 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 13.6 times more Copper, 3.7 times more Magnesium, 2.7 times more Manganese, 8.2 times more Phosphorus, 5.8 times more Potassium, 2.6 times more Selenium and 5.9 times more Zinc than Oat Bran Bread.
• Both Oat Bran Bread and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium and Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Oat Bran Bread has 1.5 times more Omega 3, 1.7 times more Carbohydrate and 2.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.5 times more Energy, 11.3 times more Fat, 7.5 times more Saturated Fat, 20.6 times more Omega 6, 2.5 times more Fiber and 1.9 times more Protein than Oat Bran Bread.
• Both Oat Bran Bread as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.