Comparing Nutrients in 7 ounces Bread, white, commercially prepared, toasted VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Bread, white, commercially prepared, toasted	12%	12%	76%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Bread, white, commercially prepared, toasted	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	20% 575kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	8.2% 7.94g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	4.74% 1.5g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	27.3% 0.44g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	22% 3.7g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0.68% 2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	17% 12.3g	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	15% 5.75g	58% 22g	38g per day for Men 19-50 years
Protein	32% 18g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared, toasted	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	68.6% 0.82mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.4% 0.67mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.7% 7.8mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	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	51.6% 206μg	118% 470μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	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	3.18% 0.48mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared, toasted	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	23.6% 236mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	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	82.6% 6.6mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	36.3% 0.84mg	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	29% 204mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	112% 61.5μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	71% 1066mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	1.63% 60.3g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Bread, white, commercially prepared, toasted vs Roasted Sunflower Seeds:

• Bread, white, commercially prepared, toasted has 3.9 times more Vitamin B1, 1.4 times more Vitamin B2 and 1.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Vitamin B3, 25.3 times more Vitamin B5, 12.8 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin C and 108.8 times more Vitamin E than Bread, white, commercially prepared, toasted.
• Both Bread, white, commercially prepared, toasted 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 Bread, white, commercially prepared, toasted vs Roasted Sunflower Seeds:

• Bread, white, commercially prepared, toasted has 1.7 times more Calcium and 179 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 13.3 times more Copper, 5 times more Magnesium, 5 times more Manganese, 11.2 times more Phosphorus, 6.5 times more Potassium, 2.6 times more Selenium and 7.8 times more Zinc than Bread, white, commercially prepared, toasted.
• Both Bread, white, commercially prepared, toasted and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Bread, white, commercially prepared, toasted has 3.2 times more Omega 3, 2.3 times more Carbohydrate and 2.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Energy, 12.5 times more Fat, 6.8 times more Saturated Fat, 17.5 times more Omega 6, 3.8 times more Fiber and 2.1 times more Protein than Bread, white, commercially prepared, toasted.
• Both Bread, white, commercially prepared, toasted as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.