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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sprouted Wheat Bread	28%	0%	72%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Toasted Sprouted Wheat Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	14% 407kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	44% 14g	32g per day for Men 19-50 years
Omega 3	0% 0g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.2% 73g	35% 45.4g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	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	29.8% 11.3g	55.4% 21g	38g per day for Men 19-50 years
Protein	50.7% 28.4g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Toasted Sprouted Wheat 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	33.6% 0.4mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.4% 5.02mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	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	0% 0μg	116% 464μg	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	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	4.76% 0.71mg	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sprouted Wheat Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	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	51% 4.1mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	NA	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	54.4% 381mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	12.5% 427mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	118% 64.7μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	68% 1022mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	2.5% 92g	0.083% 3.06g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels contain 1.6 times more Vitamin B1, 3.3 times more Vitamin B2, 1.6 times more Vitamin B3, 3.8 times more Vitamin B6, more Vitamin B9, more Vitamin C, 100.9 times more Vitamin E and 2.6 times more Vitamin K than Toasted Sprouted Wheat Bread.
• Both Toasted Sprouted Wheat Bread as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Toasted Sprouted Wheat Bread vs Oil Roasted Sunflower Seeds:

• Toasted Sprouted Wheat Bread has 171.7 times more Sodium and 30.3 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain more Calcium, 8 times more Copper, 2.1 times more Iron, 1.8 times more Magnesium, 5.9 times more Phosphorus, 2.2 times more Potassium, 2.4 times more Selenium and 3.8 times more Zinc than Toasted Sprouted Wheat Bread.

Comparison of macro-nutrients per 7 ounces:

• Toasted Sprouted Wheat Bread has 1.6 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.9 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, 1.9 times more Fiber and 1.4 times more Protein than Toasted Sprouted Wheat Bread.
• Both Toasted Sprouted Wheat Bread and Oil Roasted Sunflower Seed Kernels have similar amounts of Sugars per 7 oz.
• Both Toasted Sprouted Wheat Bread as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.