Comparing Nutrients in 7 ounces Schar, Gluten-Free, Wheat-Free, Classic White Bread VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	16.4% 476kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	9.14% 8.87g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	6.06% 1.94g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	5.8% 0.98g	383% 65g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.4% 92g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	9.14% 6.63g	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	2.16% 1.57g	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	% 2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	26.6% 10g	58% 22g	38g per day for Men 19-50 years
Protein	13.5% 7.56g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84.3% 1mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.4% 6.8mg	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	5.65% 0.073mg	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	7.44% 29.8μg	118% 470μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	3.1% 2.78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	31.6% 316mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	78.6% 6.3mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	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	15.6% 109mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	3.85% 131mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	58.3% 875mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	8.48% 0.93mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	2.35% 87g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Schar, Gluten-Free, Wheat-Free, Classic White Bread vs Roasted Sunflower Seeds:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 4.8 times more Vitamin B1 and 2.1 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Vitamin B3, 21.7 times more Vitamin B6 and 15.8 times more Vitamin B9 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.

Comparing minerals per 7 ounces for Schar, Gluten-Free, Wheat-Free, Classic White Bread vs Roasted Sunflower Seeds:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 2.3 times more Calcium, 147 times more Sodium and 36.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 21 times more Copper, 11.7 times more Magnesium, 12 times more Manganese, 21 times more Phosphorus, 12.9 times more Potassium, 198.3 times more Selenium and 11.3 times more Zinc than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 1.9 times more Carbohydrate and 1.2 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.4 times more Energy, 11.1 times more Fat, 5.3 times more Saturated Fat, 4.6 times more Omega 3, 66.1 times more Omega 6, 2.2 times more Fiber and 5.1 times more Protein than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 7 oz.