Comparing Nutrients in 7 ounces Sprouted Wheat Bread VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sprouted Wheat Bread	28%	0%	72%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Sprouted Wheat Bread	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	13% 373kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.7% 67.2g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	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	46.6% 26g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Sprouted Wheat 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	38.5% 0.46mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.5% 0.38mg	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	0% 0μg	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	4.5% 0.67mg	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

	Sprouted Wheat Bread	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	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	47% 3.75mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	31% 131mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	NA	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	50% 349mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	11.6% 393mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	108% 59.5μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	62.7% 941mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	2.73% 101g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sprouted Wheat Bread vs Roasted Sunflower Seeds:

• Sprouted Wheat Bread has 2.2 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.1 times more Vitamin B2, 3 times more Vitamin B3, 4.2 times more Vitamin B6, more Vitamin B9, more Vitamin C, 76.8 times more Vitamin E and 2.5 times more Vitamin K than Sprouted Wheat Bread.
• Both Sprouted Wheat 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 Sprouted Wheat Bread vs Roasted Sunflower Seeds:

• Sprouted Wheat Bread has 158 times more Sodium and 42.4 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain more Calcium, 8.8 times more Copper, 2 times more Iron, 2 times more Magnesium, 6.6 times more Phosphorus, 4.3 times more Potassium, 2.6 times more Selenium and 4.2 times more Zinc than Sprouted Wheat Bread.

Comparison of macro-nutrients per 7 ounces:

• Sprouted Wheat Bread has 1.4 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.1 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, 2.1 times more Fiber and 1.5 times more Protein than Sprouted Wheat Bread.
• Both Sprouted Wheat Bread and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Sugars per 7 oz.
• Both Sprouted Wheat Bread as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.