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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sprouted Wheat Bread	28%	0%	72%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Toasted Sprouted Wheat Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	14% 407kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	37% 12g	32g per day for Men 19-50 years
Omega 3	0% 0g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	436% 74g	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	31.4% 41g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	NA	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	29.8% 11.3g	60% 23g	38g per day for Men 19-50 years
Protein	50.7% 28.4g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Toasted Sprouted Wheat Bread	Toasted 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	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.4% 5.02mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	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% 472μg	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	4.76% 0.71mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sprouted Wheat Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	404% 3.64mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	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	54.4% 381mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	12.5% 427mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	118% 64.7μg	NA	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	96% 10.5mg	11mg per day for Men 19-50 years
Water	2.5% 92g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sprouted Wheat Bread VS Toasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Toasted Sprouted Wheat Bread versus 7 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Vitamin B1, 3.3 times more Vitamin B2, 1.7 times more Vitamin B3, 3.8 times more Vitamin B6 and more Vitamin B9 than Toasted Sprouted Wheat Bread.
• 7 ounces of Toasted Sprouted Wheat Bread have insufficient amounts of Vitamin B9
• Both Toasted Sprouted Wheat Bread as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Toasted Sprouted Wheat Bread have 171.7 times more Sodium than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain more Calcium, 8.1 times more Copper, 3.3 times more Iron, 1.8 times more Magnesium, 6 times more Phosphorus, 2.3 times more Potassium and 3.9 times more Zinc than Toasted Sprouted Wheat Bread.
• 7 ounces of Toasted Sprouted Wheat Bread lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sprouted Wheat Bread have 1.8 times more Carbohydrate than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 3 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6 and 2 times more Fiber than Toasted Sprouted Wheat Bread.
• Both Toasted Sprouted Wheat Bread and Toasted Sunflower Seeds offer comparable quantities of Protein per seven ounces.
• 7 ounces of Toasted Sprouted Wheat Bread provide inadequate amounts of Omega 3 and Omega 6