Comparing Nutrients in 7 ounces Toasted Multi-grain Bread VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Toasted Multi-grain Bread	20%	14%	66%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Toasted Multi-grain Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	19.7% 572kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	9.4% 9.13g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	5.88% 1.9g	44% 14g	32g per day for Men 19-50 years
Omega 3	27.7% 0.44g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	21% 3.6g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	35% 45.4g	130g per day for Men 19-50 years
Sugars	19% 13.8g	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	7.3% 5.3g	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	% 3.65g	% 1.47g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.7g	g per day for Men 19-50 years
Fiber	42.3% 16g	55.4% 21g	38g per day for Men 19-50 years
Protein	51.5% 29g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Toasted Multi-grain 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	40% 0.48mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.7% 0.28mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.5% 8.7mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.72mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	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	34.7% 139μg	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	0.22% 0.2mg	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	5.3% 0.79mg	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Multi-grain Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	22% 220mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	67.7% 0.61mg	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	67.5% 5.4mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	40% 169mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	190% 4.37mg	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	70% 490mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	129% 71μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	54.8% 822mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	33.4% 3.67mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	1.7% 62.4g	0.083% 3.06g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Toasted Multi-grain Bread vs Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain 1.3 times more Vitamin B1, 2 times more Vitamin B2, 19 times more Vitamin B5, 2.8 times more Vitamin B6, 3.3 times more Vitamin B9, 11 times more Vitamin C, 90.8 times more Vitamin E and 2.1 times more Vitamin K than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B3 per 7 oz.
• Both Toasted Multi-grain Bread with Whole-grain 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 Toasted Multi-grain Bread vs Oil Roasted Sunflower Seeds:

• Toasted Multi-grain Bread with Whole-grain has 1.3 times more Calcium and 138 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 5.9 times more Copper, 1.6 times more Iron, 1.5 times more Magnesium, 4.6 times more Phosphorus, 1.9 times more Potassium, 2.2 times more Selenium and 2.8 times more Zinc than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain and Oil Roasted Sunflower Seed Kernels have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Toasted Multi-grain Bread with Whole-grain has 2.8 times more Omega 3, 2.1 times more Carbohydrate, 2.2 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.1 times more Energy, 11.2 times more Fat, 7.5 times more Saturated Fat, 18.9 times more Omega 6, 1.3 times more Fiber and 1.4 times more Protein than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.