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

Macros Ratio

	Protein	Fat	Carbs
White Reduced-calorie Bread	15%	10%	75%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	White Reduced-calorie Bread	Sunflower Seeds	Recommended Dietary Allowance
Energy	14% 411kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	6.2% 1.05g	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	67.6% 88g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	13% 9.45g	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	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	% 4.96g	g per day for Men 19-50 years
Fiber	50.7% 19.2g	45% 17g	38g per day for Men 19-50 years
Protein	31% 17.3g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	White 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	68% 0.81mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.23mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.92mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	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	47% 189μg	113% 450μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	23% 0.56μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 0.99mg	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	2.5% 0.38mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Reduced-calorie Bread	Sunflower Seeds	Recommended Dietary Allowance
Calcium	18.7% 187mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	72.8% 0.65mg	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	79% 6.33mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	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	34.3% 240mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	4.44% 151mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	78.3% 43μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	63.4% 951mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	2.3% 85g	0.25% 9.4g	3700g per day for Men 19-50 years

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

• White Reduced-calorie Bread has more Vitamin B12 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.6 times more Vitamin B1, 2.3 times more Vitamin B3, 2.4 times more Vitamin B5, 32 times more Vitamin B6, 2.4 times more Vitamin B9, 2.8 times more Vitamin C and 185.1 times more Vitamin E than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 7 oz.
• Both White Reduced-calorie Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 7 oz.

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

• White Reduced-calorie Bread has 1.2 times more Calcium, 53.2 times more Sodium and 9.1 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.5 times more Copper, 1.6 times more Iron, 14.1 times more Magnesium, 5 times more Manganese, 5.5 times more Phosphorus, 8.5 times more Potassium, 2.4 times more Selenium and 3.7 times more Zinc than White Reduced-calorie Bread.

Comparison of macro-nutrients per 7 ounces:

• White Reduced-calorie Bread has 2.2 times more Carbohydrate and 1.8 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.8 times more Energy, 20.6 times more Fat, 8.1 times more Saturated Fat, 2.1 times more Omega 3, 43.4 times more Omega 6 and 2.4 times more Protein than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Dried Sunflower Seed Kernels have similar amounts of Fiber per 7 oz.
• Both White Reduced-calorie Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.