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

Macros Ratio

	Protein	Fat	Carbs
Wheat Reduced-calorie Bread	21%	11%	68%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Wheat Reduced-calorie Bread	Sunflower Seeds	Recommended Dietary Allowance
Energy	15% 431kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	5.97% 5.8g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	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	65% 84.3g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	10% 7.36g	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	4.43% 3.2g	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	% 1.9g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 4.96g	g per day for Men 19-50 years
Fiber	58% 22g	45% 17g	38g per day for Men 19-50 years
Protein	47.2% 26.4g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Wheat Reduced-calorie 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	58% 0.69mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	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	45% 181μg	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	0.22% 0.2mg	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	3.18% 0.48mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Reduced-calorie Bread	Sunflower Seeds	Recommended Dietary Allowance
Calcium	32.3% 323mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	37.7% 0.34mg	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	72% 5.77mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	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	42.2% 296mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	8.75% 298mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	110% 60.3μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	44% 659mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	24.4% 2.68mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	2.12% 78.6g	0.25% 9.4g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels contain 4.2 times more Vitamin B1, 2.5 times more Vitamin B2, 2.2 times more Vitamin B3, 22.4 times more Vitamin B6, 2.5 times more Vitamin B9, 14 times more Vitamin C and 146.5 times more Vitamin E than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread 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 Wheat Reduced-calorie Bread vs Sunflower Seeds:

• Wheat Reduced-calorie Bread has 2.1 times more Calcium, 36.9 times more Sodium and 8.4 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 10.5 times more Copper, 1.8 times more Iron, 7.6 times more Magnesium, 1.6 times more Manganese, 4.4 times more Phosphorus, 4.3 times more Potassium, 1.7 times more Selenium and 3.7 times more Zinc than Wheat Reduced-calorie Bread.

Comparison of macro-nutrients per 7 ounces:

• Wheat Reduced-calorie Bread has 1.5 times more Omega 3, 2.1 times more Carbohydrate, 1.4 times more Sugars and 1.3 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.7 times more Energy, 17.6 times more Fat, 5.3 times more Saturated Fat, 21 times more Omega 6 and 1.6 times more Protein than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.