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

Macros Ratio

	Protein	Fat	Carbs
White Reduced-calorie Bread	15%	10%	75%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	White Reduced-calorie Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	14% 411kcal	40.5% 1175kcal	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	44% 14g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	6.2% 1.05g	399% 68g	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	35% 45.4g	130g per day for Men 19-50 years
Sugars	13% 9.45g	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	NA	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	NA	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	50.7% 19.2g	55.4% 21g	38g per day for Men 19-50 years
Protein	31% 17.3g	71% 40g	56g per day for Men 19-50 years

Vitamins

	White Reduced-calorie 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	68% 0.81mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.23mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.92mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	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	47% 189μg	116% 464μg	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	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	2.5% 0.38mg	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Reduced-calorie Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	18.7% 187mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	72.8% 0.65mg	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	79% 6.33mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	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	34.3% 240mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	4.44% 151mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	78.3% 43μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	63.4% 951mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	2.3% 85g	0.083% 3.06g	3700g per day for Men 19-50 years

Nutrient Comparison: White Reduced-calorie Bread VS Oil Roasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of White Reduced-calorie Bread versus 7 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of White Reduced-calorie Bread have 1.3 times more Vitamin B1 and more Vitamin B12 than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 15 times more Vitamin B5, 18.9 times more Vitamin B6, 2.5 times more Vitamin B9, 191.2 times more Vitamin E and 5.2 times more Vitamin K than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of White Reduced-calorie Bread have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both White Reduced-calorie Bread as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of White Reduced-calorie Bread have 159.7 times more Sodium than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 5.5 times more Copper, 1.3 times more Iron, 5.5 times more Magnesium, 5.3 times more Manganese, 9.4 times more Phosphorus, 6.4 times more Potassium, 3.6 times more Selenium and 3.9 times more Zinc than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Oil Roasted Sunflower Seeds contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of White Reduced-calorie Bread have 1.9 times more Carbohydrate and 1.5 times more Sugars than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 2.9 times more Energy, 20.5 times more Fat, 12.9 times more Saturated Fat, 2.9 times more Omega 3, 64.4 times more Omega 6 and 2.3 times more Protein than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Oil Roasted Sunflower Seeds offer comparable quantities of Fiber per seven ounces.
• 7 ounces of White Reduced-calorie Bread provide inadequate amounts of Omega 3