Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Toasted Protein Bread

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Toasted Protein Bread	20%	8%	72%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Toasted Protein Bread	Recommended Dietary Allowance
Energy	29% 839kcal	13% 383kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	5.76% 0.092g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	8.7% 1.48g	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	52.4% 68g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	2.8% 2.04g	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	12.3% 4.68g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Toasted Protein 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	37.4% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	42.4% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	37.6% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	8.5% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	7.63% 0.099mg	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	35% 140μg	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	1.73% 1.56mg	0% 0mg	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	343% 51.5mg	3.4% 0.51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	1.54% 1.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Toasted Protein Bread	Recommended Dietary Allowance
Calcium	12.3% 123mg	19.3% 193mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	32.3% 0.29mg	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	80.8% 6.46mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	49.5% 1.14mg	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	38.3% 268mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	93% 51.3μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	42% 629mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	1.3% 48g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 23.1 times more Vitamin B5, 11.3 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin C, 100.9 times more Vitamin E and 2.4 times more Vitamin K than Toasted Protein Bread with Gluten.
• While Toasted Protein Bread with Gluten contains 1.4 times more Vitamin B2 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Toasted Protein Bread with Gluten have similar amounts of Vitamin B1 and Vitamin B3 per 5 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Toasted Protein Bread with Gluten have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Oil Roasted Sunflower Seed Kernels have 8.8 times more Copper, 2.3 times more Magnesium, 2.6 times more Manganese, 6 times more Phosphorus, 1.4 times more Potassium, 2.2 times more Selenium and 4.5 times more Zinc than Toasted Protein Bread with Gluten.
• While Toasted Protein Bread with Gluten contains 1.6 times more Calcium and 148 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Toasted Protein Bread with Gluten have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Sunflower Seed Kernels have 2.2 times more Energy, 21.4 times more Fat, 19.4 times more Saturated Fat, 1.2 times more Omega 3, 32.8 times more Omega 6, 2.2 times more Sugars, 3.2 times more Fiber and 1.5 times more Protein than Toasted Protein Bread with Gluten.
• While Toasted Protein Bread with Gluten contains 2.1 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Toasted Protein Bread with Gluten have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.