Comparing Nutrients in 7 ounces French Bread VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
French Bread	16%	8%	76%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	French Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	18.6% 540kcal	40.5% 1175kcal	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	44% 14g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	9.22% 1.57g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	35% 45.4g	130g per day for Men 19-50 years
Sugars	12.6% 9.17g	8.5% 6.17g	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	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	% 0.79g	% 1.47g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.7g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	55.4% 21g	38g per day for Men 19-50 years
Protein	38% 21.3g	71% 40g	56g per day for Men 19-50 years

Vitamins

	French 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	117% 1.4mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65% 0.85mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.7% 9.56mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.3% 0.21mg	121% 1.57mg	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	116% 464μg	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	2.43% 2.2mg	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	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	French Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	10.3% 103mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	33.5% 0.3mg	398% 3.58mg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	49.8% 1.15mg	179% 4.13mg	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	323% 2260mg	700mg per day for Men 19-50 years
Potassium	6.83% 232mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	103% 56.8μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	79.6% 1195mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	18.8% 2.06mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	1.77% 65.5g	0.083% 3.06g	3700g per day for Men 19-50 years

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

• French or Vienna Bread includes Sourdough have 2.2 times more Vitamin B1 and 1.5 times more Vitamin B2 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 15.3 times more Vitamin B5, 7.4 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C, 173 times more Vitamin E and 4.4 times more Vitamin K than French or Vienna Bread includes Sourdough.
• Both French or Vienna Bread includes Sourdough and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B3 per 7 oz.
• Both French or Vienna Bread includes Sourdough as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• French or Vienna Bread includes Sourdough have 200.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Calcium, 11.9 times more Copper, 4 times more Magnesium, 3.6 times more Manganese, 10.8 times more Phosphorus, 4.1 times more Potassium, 2.7 times more Selenium and 5 times more Zinc than French or Vienna Bread includes Sourdough.
• Both French or Vienna Bread includes Sourdough and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• French or Vienna Bread includes Sourdough have 2.3 times more Carbohydrate and 1.5 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.2 times more Energy, 21.2 times more Fat, 13.4 times more Saturated Fat, 1.3 times more Omega 3, 43.3 times more Omega 6, 4.8 times more Fiber and 1.9 times more Protein than French or Vienna Bread includes Sourdough.
• Both French or Vienna Bread includes Sourdough as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.