Comparing Nutrients in 5 ounces Potato Bread VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Potato Bread	19%	11%	70%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Potato Bread	Sunflower Seeds	Recommended Dietary Allowance
Energy	13% 377kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	4.57% 4.44g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.3% 66.7g	22% 28.3g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	5.12% 3.7g	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	% 3.54g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	32% 12g	38g per day for Men 19-50 years
Protein	31.6% 17.7g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Potato Bread	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3.78% 34μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.2% 0.27mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.3% 0.33mg	147% 1.9mg	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	44.7% 179μg	80.4% 322μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.86% 0.21μg	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	0.47% 2.83IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.44% 0.67mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.03% 9.64μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Bread	Sunflower Seeds	Recommended Dietary Allowance
Calcium	26.6% 266mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	283% 2.55mg	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	40% 3.2mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	15.6% 0.36mg	120% 2.76mg	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	74.7% 523mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	30% 1018mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.5μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	35.4% 532mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	1.3% 47.6g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Potato Bread vs Sunflower Seeds:

• Potato Bread has 8 times more Vitamin A, more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.9 times more Vitamin B1, 3.3 times more Vitamin B2, 6.7 times more Vitamin B3, 1.4 times more Vitamin B5, 5.8 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin C and 74.8 times more Vitamin E than Potato Bread.
• Both Potato Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Potato Bread vs Sunflower Seeds:

• Potato Bread has 2.4 times more Calcium and 41.7 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 19.1 times more Copper, 2.3 times more Iron, 11.6 times more Magnesium, 7.7 times more Manganese, 1.8 times more Phosphorus, 5.6 times more Selenium and 3.5 times more Zinc than Potato Bread.
• Both Potato Bread and Dried Sunflower Seed Kernels have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Potato Bread has 2.4 times more Carbohydrate and 3.6 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Energy, 16.4 times more Fat, more Saturated Fat, more Omega 3, more Omega 6, 1.4 times more Fiber and 1.7 times more Protein than Potato Bread.
• Both Potato Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.