Comparing Nutrients in 5 ounces White Reduced-calorie Bread VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
White Reduced-calorie Bread	15%	10%	75%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	White Reduced-calorie Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10% 293kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	3.65% 3.54g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	2.43% 0.78g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	4.43% 0.75g	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.3% 62.8g	25% 32.4g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	6.1% 4.4g	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	0% 0g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 3.36g	g per day for Men 19-50 years
Fiber	36% 13.7g	39.5% 15g	38g per day for Men 19-50 years
Protein	22% 12.3g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	White Reduced-calorie Bread	Oil Roasted 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	48.4% 0.58mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.3% 5.16mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	86.4% 1.12mg	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	33.7% 135μg	83% 332μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.5% 0.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.79% 0.71mg	1.73% 1.56mg	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	1.8% 0.27mg	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.71% 0.85μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Reduced-calorie Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	13.3% 133mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	284% 2.56mg	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	56.5% 4.52mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	128% 2.95mg	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	24.5% 172mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	3.17% 108mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	56% 30.8μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	45.3% 679mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	1.64% 61g	0.059% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of White Reduced-calorie Bread vs Oil Roasted Sunflower Seeds:

• White Reduced-calorie Bread has 1.3 times more Vitamin B1 and more Vitamin B12 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 15 times more Vitamin B5, 18.9 times more Vitamin B6, 2.5 times more Vitamin B9, 2.2 times more Vitamin C, 191.2 times more Vitamin E and 5.2 times more Vitamin K than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B3 per 5 oz.
• Both White Reduced-calorie Bread as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for White Reduced-calorie Bread vs Oil Roasted Sunflower Seeds:

• White Reduced-calorie Bread has 159.7 times more Sodium and 27.9 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 5.5 times more Copper, 1.3 times more Iron, 5.5 times more Magnesium, 5.3 times more Manganese, 9.4 times more Phosphorus, 6.4 times more Potassium, 3.6 times more Selenium and 3.9 times more Zinc than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• White Reduced-calorie Bread has 1.9 times more Carbohydrate and 1.5 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.9 times more Energy, 20.5 times more Fat, 12.9 times more Saturated Fat, 2.9 times more Omega 3, 64.4 times more Omega 6 and 2.3 times more Protein than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Oil Roasted Sunflower Seed Kernels have similar amounts of Fiber per 5 oz.
• Both White Reduced-calorie Bread as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.