Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Toasted Multi-grain Bread

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Roasted Sunflower Seeds	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	40% 1155kcal	19.7% 572kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	9.4% 9.13g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	5.88% 1.9g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	27.7% 0.44g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	21% 3.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	72% 93g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	19% 13.8g	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	7.3% 5.3g	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	% 3.65g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	58% 22g	42.3% 16g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	51.5% 29g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Toasted Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	21.7% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	54.5% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	14.5% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	43.7% 0.57mg	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	118% 470μg	34.7% 139μg	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	3.1% 2.78mg	0.22% 0.2mg	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	345% 51.8mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	14% 139mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	67.7% 0.61mg	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	94% 7.54mg	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	40% 169mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	190% 4.37mg	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	327% 2292mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	129% 71μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	54.8% 822mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	33.4% 3.67mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	1.7% 62.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Roasted Sunflower Seeds vs Toasted Multi-grain Bread:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more Vitamin B2, 1.6 times more Vitamin B3, 19.3 times more Vitamin B5, 2.8 times more Vitamin B6, 3.4 times more Vitamin B9, 14 times more Vitamin C, 65.3 times more Vitamin E and 1.8 times more Vitamin K than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 2.3 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Toasted Multi-grain Bread:

• Dry Roasted Sunflower Seed Kernels no Salt have 6 times more Copper, 1.4 times more Iron, 1.5 times more Magnesium, 4.7 times more Phosphorus, 3.4 times more Potassium, 2.2 times more Selenium and 2.9 times more Zinc than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 1.6 times more Calcium and 138 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Toasted Multi-grain Bread with Whole-grain have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 2 times more Energy, 10.8 times more Fat, 5.5 times more Saturated Fat, 18.1 times more Omega 6, 1.4 times more Fiber and 1.3 times more Protein than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 3.2 times more Omega 3, 2 times more Carbohydrate and 2.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.