Comparing Nutrients in 5 ounces Wheat Reduced-calorie Bread VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Wheat Reduced-calorie Bread	21%	11%	68%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Wheat Reduced-calorie Bread	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	10.6% 308kcal	16% 462kcal	2900kcal per day for Men 19-50 years
Fat	4.27% 4.14g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	3.72% 1.2g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	7.8% 0.12g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	9.17% 1.56g	7.24% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.3% 60.2g	39% 50.8g	130g per day for Men 19-50 years
Sugars	7.25% 5.26g	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	3.17% 2.3g	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	% 1.35g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	41.4% 15.7g	19.4% 7.37g	38g per day for Men 19-50 years
Protein	33.7% 19g	122% 68g	56g per day for Men 19-50 years

Vitamins

	Wheat Reduced-calorie Bread	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.3% 0.5mg	376% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.5% 5.36mg	64.8% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	187% 9.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	82% 1.07mg	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	32.2% 129μg	78.7% 315μg	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	2.05% 1.84mg	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	2.27% 0.34mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Reduced-calorie Bread	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	23% 231mg	16% 162mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	270% 2.43mg	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	51.6% 4.12mg	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	74.6% 1.7mg	122% 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	30% 211mg	140% 977mg	700mg per day for Men 19-50 years
Potassium	6.25% 213mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	78.3% 43μg	150% 82.5μg	55μg per day for Men 19-50 years
Sodium	31.4% 471mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	17.4% 1.9mg	63.8% 7mg	11mg per day for Men 19-50 years
Water	1.5% 56g	0.29% 10.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat Reduced-calorie Bread VS Sunflower Seed Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Wheat Reduced-calorie Bread versus 5 oz of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Wheat Reduced-calorie Bread vs Sunflower Seed Flour:

• 5 oz of Partially Defatted Sunflower Seed Flour contain 9.1 times more Vitamin B1, 1.9 times more Vitamin B2, 1.9 times more Vitamin B3, 12.6 times more Vitamin B6 and 2.4 times more Vitamin B9 than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Wheat Reduced-calorie Bread vs Sunflower Seed Flour:

• 5 ounces of Wheat Reduced-calorie Bread have 1.4 times more Calcium, 2.2 times more Potassium and 110.7 times more Sodium than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 10 times more Copper, 2.3 times more Iron, 8 times more Magnesium, 1.6 times more Manganese, 4.6 times more Phosphorus, 1.9 times more Selenium and 3.7 times more Zinc than Wheat Reduced-calorie Bread.
• 5 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Wheat Reduced-calorie Bread have 1.8 times more Fat, 6.1 times more Saturated Fat, 44 times more Omega 3, 1.3 times more Omega 6 and 2.1 times more Fiber than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 1.5 times more Energy and 3.6 times more Protein than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread and Sunflower Seed Flour offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3