Comparing Nutrients in 7 ounces French Bread VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
French Bread	16%	8%	76%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	French Bread	Sunflower Seeds	Recommended Dietary Allowance
Energy	18.6% 540kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	4.95% 4.8g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.05g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	9.22% 1.57g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	12.6% 9.17g	7.17% 5.2g	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	1.4% 1g	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 4.96g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	45% 17g	38g per day for Men 19-50 years
Protein	38% 21.3g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	French Bread	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65% 0.85mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.7% 9.56mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.3% 0.21mg	205% 2.67mg	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	61% 244μg	113% 450μg	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% 0mg	3.1% 2.78mg	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	2.78% 0.42mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	French Bread	Sunflower Seeds	Recommended Dietary Allowance
Calcium	10.3% 103mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	33.5% 0.3mg	397% 3.57mg	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	97% 7.76mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	49.8% 1.15mg	168% 3.87mg	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	29.8% 208mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	6.83% 232mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	103% 56.8μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	79.6% 1195mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	18.8% 2.06mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	1.77% 65.5g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of French Bread vs Sunflower Seeds:

• French or Vienna Bread includes Sourdough have 1.2 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Vitamin B1, 1.7 times more Vitamin B3, 2.5 times more Vitamin B5, 12.6 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin C and 167.5 times more Vitamin E than French or Vienna Bread includes Sourdough.
• Both French or Vienna Bread includes Sourdough as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for French Bread vs Sunflower Seeds:

• French or Vienna Bread includes Sourdough have 66.9 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Calcium, 11.8 times more Copper, 1.3 times more Iron, 10.2 times more Magnesium, 3.4 times more Manganese, 6.3 times more Phosphorus, 5.5 times more Potassium, 1.9 times more Selenium and 4.8 times more Zinc than French or Vienna Bread includes Sourdough.

Comparison of macro-nutrients per 7 ounces:

• French or Vienna Bread includes Sourdough have 2.6 times more Carbohydrate and 1.8 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Energy, 21.3 times more Fat, 8.4 times more Saturated Fat, 29.2 times more Omega 6, 3.9 times more Fiber and 1.9 times more Protein than French or Vienna Bread includes Sourdough.
• Both French or Vienna Bread includes Sourdough and Dried Sunflower Seed Kernels have similar amounts of Omega 3 per 7 oz.
• Both French or Vienna Bread includes Sourdough as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.