Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS Toasted Bread

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Toasted Bread	17%	12%	71%

Macro Nutrients

	Roasted Sunflower Seeds	Toasted Bread	Recommended Dietary Allowance
Energy	28.4% 825kcal	15.3% 444kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	6.24% 6.05g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	14.3% 0.23g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	13% 2.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.2% 34g	61% 79g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	12.6% 9.1g	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	41.4% 15.7g	17.5% 6.66g	38g per day for Men 19-50 years
Protein	49% 27.4g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Toasted Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	52% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	41.7% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	55.4% 8.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	16.7% 0.22mg	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	84% 336μg	30.5% 122μg	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	2.2% 2mg	0.31% 0.28mg	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	247% 37mg	2.27% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	6.73% 8.08μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Toasted Bread	Recommended Dietary Allowance
Calcium	9.92% 99mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	31% 0.28mg	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	67.3% 5.4mg	72.5% 5.8mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	20% 83.6mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	85% 1.95mg	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	234% 1637mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	86% 47.3μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	56.8% 852mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.93% 34.3g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 15.4 times more Vitamin B5, 5.3 times more Vitamin B6, 2.8 times more Vitamin B9, 7 times more Vitamin C and 108.8 times more Vitamin E than Toasted Wheat Bread.
• While Toasted Wheat Bread contains 4.1 times more Vitamin B1, 1.6 times more Vitamin B2 and 2.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Toasted Wheat Bread have similar amounts of Vitamin B3 per 5 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Toasted Wheat Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Roasted Sunflower Seeds vs Toasted Bread:

• Dry Roasted Sunflower Seed Kernels no Salt have 9.2 times more Copper, 2.2 times more Magnesium, 1.5 times more Manganese, 6.1 times more Phosphorus, 3.8 times more Potassium, 2.4 times more Selenium and 3.6 times more Zinc than Toasted Wheat Bread.
• While Toasted Wheat Bread contains 2.4 times more Calcium and 200.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Toasted Wheat Bread have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.9 times more Energy, 11.7 times more Fat, 5.3 times more Saturated Fat, 21 times more Omega 6, 2.4 times more Fiber and 1.5 times more Protein than Toasted Wheat Bread.
• While Toasted Wheat Bread contains 2.3 times more Omega 3, 2.3 times more Carbohydrate and 2.4 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Toasted Wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.