Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Cracked-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cracked-wheat Bread	13%	13%	74%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cracked-wheat Bread	Recommended Dietary Allowance
Energy	29% 839kcal	12.7% 369kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	5.7% 5.53g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	2.92% 0.047g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	5.4% 0.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	54% 70g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	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	0% 0g	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	% 1.05g	NA	g per day for Men 19-50 years
Sucrose	% 3.36g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	20.5% 7.8g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cracked-wheat Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	14.5% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	33% 0.43mg	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	83% 332μg	21.6% 86.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.2% 0.028μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.73% 1.56mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	343% 51.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cracked-wheat Bread	Recommended Dietary Allowance
Calcium	12.3% 123mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	35% 0.31mg	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	76% 6.07mg	49.8% 4mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	17.5% 73.7mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	84.5% 1.94mg	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	231% 1615mg	31% 217mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	7.38% 251mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	65.2% 36μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	51% 763mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	1.37% 50.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Cracked-wheat Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Sunflower Seeds versus 5 oz of Cracked-wheat Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oil Roasted Sunflower Seeds vs Cracked-wheat Bread:

• 5 ounces of Oil Roasted Sunflower Seeds have 13.6 times more Vitamin B5, 2.6 times more Vitamin B6 and 3.8 times more Vitamin B9 than Cracked-wheat Bread.
• Both Oil Roasted Sunflower Seeds and Cracked-wheat Bread provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per five ounces.
• Both Oil Roasted Sunflower Seed Kernels as well as Cracked-wheat Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Sunflower Seeds vs Cracked-wheat Bread:

• 5 ounces of Oil Roasted Sunflower Seeds have 2 times more Calcium, 8.1 times more Copper, 1.5 times more Iron, 2.4 times more Magnesium, 1.5 times more Manganese, 7.4 times more Phosphorus, 2.7 times more Potassium, 3.1 times more Selenium and 4.2 times more Zinc than Cracked-wheat Bread.
• While 5 oz of Cracked-wheat Bread contain 179.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Sunflower Seeds have 2.3 times more Energy, 13.2 times more Fat, 7.7 times more Saturated Fat, 2.5 times more Omega 3, 52.8 times more Omega 6, 1.9 times more Fiber and 2.3 times more Protein than Cracked-wheat Bread.
• While 5 oz of Cracked-wheat Bread contain 2.2 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.