Comparing Nutrients in 7 ounces Oatmeal Reduced-calorie Bread VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Oatmeal Reduced-calorie Bread	13%	13%	74%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Oatmeal Reduced-calorie Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	14.4% 417kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.95g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.2g	37% 12g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	15% 2.56g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 86g	31.4% 41g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	60% 23g	38g per day for Men 19-50 years
Protein	27% 15g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Oatmeal Reduced-calorie Bread	Toasted 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	57.5% 0.69mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.6% 6mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	123% 1.6mg	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	27.3% 109μg	118% 472μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.27% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	3.1% 2.78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oatmeal Reduced-calorie Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	23% 228mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	404% 3.64mg	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	57% 4.56mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	46.5% 1.07mg	182% 4.2mg	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	28.3% 198mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	7.24% 246mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	83% 45.6μg	NA	55μg per day for Men 19-50 years
Sodium	51.3% 770mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	15% 1.65mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	2.36% 87.3g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oatmeal Reduced-calorie Bread vs Toasted Sunflower Seeds:

• Oatmeal Reduced-calorie Bread has more Vitamin B12 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.4 times more Vitamin B3, 16.4 times more Vitamin B5, 17.9 times more Vitamin B6, 4.3 times more Vitamin B9 and 7 times more Vitamin C than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 and Vitamin B2 per 7 oz.
• Both Oatmeal Reduced-calorie Bread as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A in 7 oz.

Comparing minerals per 7 ounces for Oatmeal Reduced-calorie Bread vs Toasted Sunflower Seeds:

• Oatmeal Reduced-calorie Bread has 2 times more Calcium, 129.3 times more Sodium and 44 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 18.5 times more Copper, 3 times more Iron, 5.4 times more Magnesium, 3.9 times more Manganese, 11.6 times more Phosphorus, 4 times more Potassium and 6.4 times more Zinc than Oatmeal Reduced-calorie Bread.

Comparison of macro-nutrients per 7 ounces:

• Oatmeal Reduced-calorie Bread has 2.1 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.9 times more Energy, 16.2 times more Fat, 9.9 times more Saturated Fat, 1.3 times more Omega 3, 29 times more Omega 6 and 2.3 times more Protein than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.