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

Macros Ratio

	Protein	Fat	Carbs
Toasted Bread	17%	12%	71%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Toasted Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	21.4% 621kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	8.74% 8.47g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	6.13% 1.96g	44% 14g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	18.2% 3.1g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 111g	35% 45.4g	130g per day for Men 19-50 years
Sugars	17.6% 12.7g	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	24.5% 9.33g	55.4% 21g	38g per day for Men 19-50 years
Protein	46% 25.7g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	72.6% 0.87mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.3% 0.76mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.5% 12.4mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	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	42.7% 171μg	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	0.44% 0.4mg	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	3.18% 0.48mg	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.43% 11.3μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	32.7% 327mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	43.7% 0.39mg	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	101% 8.1mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	28% 117mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	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	53.3% 373mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	13% 443mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	121% 66.3μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	79.5% 1193mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	26.5% 2.9mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	1.3% 48g	0.083% 3.06g	3700g per day for Men 19-50 years

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

• Toasted Wheat Bread has 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.8 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 15.2 times more Vitamin B5, 5.2 times more Vitamin B6, 2.7 times more Vitamin B9, 5.5 times more Vitamin C and 151.4 times more Vitamin E than Toasted Wheat Bread.
• Both Toasted 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 Bread vs Oil Roasted Sunflower Seeds:

• Toasted Wheat Bread has 1.9 times more Calcium and 200.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 9.1 times more Copper, 2.2 times more Magnesium, 1.5 times more Manganese, 6.1 times more Phosphorus, 2.2 times more Potassium, 2.3 times more Selenium and 3.5 times more Zinc than Toasted Wheat Bread.
• Both Toasted Wheat Bread and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Toasted Wheat Bread has 2 times more Omega 3, 2.4 times more Carbohydrate and 2.1 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Energy, 12 times more Fat, 7.1 times more Saturated Fat, 21.9 times more Omega 6, 2.3 times more Fiber and 1.5 times more Protein than Toasted Wheat Bread.
• Both Toasted Wheat Bread as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.