Comparing Nutrients in 7 ounces Toasted Rice Bran Bread VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Toasted Rice Bran Bread	14%	16%	70%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Toasted Rice Bran Bread	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	18% 524kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.92g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.53g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	14.3% 0.23g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	21% 3.57g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.2% 94g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	14% 10g	7.47% 5.4g	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	27.7% 10.5g	58% 22g	38g per day for Men 19-50 years
Protein	34.4% 19.2g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Toasted Rice Bran Bread	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	94% 1.13mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.7% 0.58mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82.6% 13.2mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	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	39% 157μg	118% 470μg	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% 0mg	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	9.4% 1.4mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.2μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Rice Bran Bread	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	15% 149mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	404% 3.63mg	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	97% 7.78mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	131% 3mg	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	49.3% 345mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	38.6% 579mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	1.93% 71.2g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Toasted Rice Bran Bread vs Roasted Sunflower Seeds:

• Toasted Rice Bran Bread has 5.4 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 27.1 times more Vitamin B5, 3.9 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin C, 36.8 times more Vitamin E and 2.5 times more Vitamin K than Toasted Rice Bran Bread.
• Both Toasted Rice Bran Bread and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 and Vitamin B3 per 7 oz.
• Both Toasted Rice Bran Bread as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Toasted Rice Bran Bread vs Roasted Sunflower Seeds:

• Toasted Rice Bran Bread has 97.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 10.1 times more Copper, 1.7 times more Magnesium, 1.4 times more Manganese, 6.6 times more Phosphorus, 4 times more Potassium, 2.5 times more Selenium and 3.8 times more Zinc than Toasted Rice Bran Bread.
• Both Toasted Rice Bran Bread and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium and Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Toasted Rice Bran Bread has 1.7 times more Omega 3, 2 times more Carbohydrate and 1.9 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.2 times more Energy, 10 times more Fat, 6.8 times more Saturated Fat, 18.2 times more Omega 6, 2.1 times more Fiber and 2 times more Protein than Toasted Rice Bran Bread.
• Both Toasted Rice Bran Bread as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.