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

Macros Ratio

	Protein	Fat	Carbs
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	16.4% 476kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	9.14% 8.87g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	6.06% 1.94g	44% 14g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	5.8% 0.98g	399% 68g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.4% 92g	35% 45.4g	130g per day for Men 19-50 years
Sugars	9.14% 6.63g	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	2.16% 1.57g	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	% 2g	% 1.47g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.7g	g per day for Men 19-50 years
Fiber	26.6% 10g	55.4% 21g	38g per day for Men 19-50 years
Protein	13.5% 7.56g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Oil 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	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.4% 6.8mg	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	5.65% 0.073mg	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	7.44% 29.8μg	116% 464μg	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	2.43% 2.2mg	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	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	31.6% 316mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	78.6% 6.3mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	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	15.6% 109mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	3.85% 131mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	282% 155μg	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	94% 10.3mg	11mg per day for Men 19-50 years
Water	2.35% 87g	0.083% 3.06g	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 Oil Roasted Sunflower Seeds:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 1.6 times more Vitamin B1 and 1.8 times more Vitamin B2 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 21.4 times more Vitamin B6 and 15.6 times more Vitamin B9 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B3 per 7 oz.

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

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 1.8 times more Calcium, 147 times more Sodium and 28.5 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 20.7 times more Copper, 1.4 times more Iron, 11.5 times more Magnesium, 11.8 times more Manganese, 20.7 times more Phosphorus, 7.3 times more Potassium, 195.5 times more Selenium and 11.1 times more Zinc than Schar, Gluten-Free, Wheat-Free, Classic White Bread.

Comparison of macro-nutrients per 7 ounces:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 2 times more Carbohydrate and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.5 times more Energy, 11.5 times more Fat, 7.2 times more Saturated Fat, 5.4 times more Omega 3, 69 times more Omega 6, 2.1 times more Fiber and 5.3 times more Protein than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread and Oil Roasted Sunflower Seed Kernels have similar amounts of Sugars per 7 oz.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 7 oz.