Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Bread

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Bread	16%	15%	69%

Macro Nutrients

	Roasted Sunflower Seeds	Bread	Recommended Dietary Allowance
Energy	40% 1155kcal	18.7% 544kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	9.27% 9g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	4.32% 1.4g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	17% 2.87g	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	72.6% 94g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	15.7% 11.4g	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	6.38% 4.62g	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	% 3.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	58% 22g	21% 7.94g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	38% 21g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	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	68% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	69.3% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	32.5% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	17% 0.22mg	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	42% 169μg	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	0.44% 0.4mg	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	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	8.1% 9.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Bread	Recommended Dietary Allowance
Calcium	14% 139mg	25% 248mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	32.6% 0.29mg	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	89.3% 7.14mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	19.4% 81.4mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	88.5% 2.04mg	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	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	8.23% 280mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	104% 57μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	62.6% 939mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	18.8% 2.06mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	1.9% 70g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Vitamin B3, 8.6 times more Vitamin B5, 7.2 times more Vitamin B6, 2.8 times more Vitamin B9, 7 times more Vitamin C and 137.4 times more Vitamin E than Wheat Bread.
• While Wheat Bread contains 3.9 times more Vitamin B1 and 1.8 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Wheat Bread have similar amounts of Vitamin B2 per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Wheat Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Bread:

• Dry Roasted Sunflower Seed Kernels no Salt have 12.4 times more Copper, 3.1 times more Magnesium, 2.1 times more Manganese, 9 times more Phosphorus, 6 times more Potassium, 2.8 times more Selenium and 5.1 times more Zinc than Wheat Bread.
• While Wheat Bread contains 1.8 times more Calcium and 157.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Wheat Bread have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.1 times more Energy, 11 times more Fat, 7.5 times more Saturated Fat, 22.6 times more Omega 6, 2.8 times more Fiber and 1.8 times more Protein than Wheat Bread.
• While Wheat Bread contains 2.3 times more Omega 3, 2 times more Carbohydrate and 2.1 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.