Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Bread, whole-wheat, prepared from recipe, toasted

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Bread, whole-wheat, prepared from recipe, toasted	12%	17%	71%

Macro Nutrients

	Roasted Sunflower Seeds	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Energy	40% 1155kcal	21% 605kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	12% 11.7g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	5.42% 1.73g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	43.3% 0.69g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	33.6% 5.7g	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	86% 112g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	11.6% 8.37g	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	58% 22g	35% 13.3g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Bread, whole-wheat, prepared from recipe, toasted	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	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	34.3% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	49% 7.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	30% 0.39mg	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	33.2% 133μg	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% 0mg	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	11% 1.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	17% 20.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Calcium	14% 139mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	61.3% 0.55mg	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	84.3% 6.75mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	178% 4.1mg	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	58% 407mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	153% 84.3μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	50.4% 756mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	29.8% 3.27mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	1.4% 51.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Bread, whole-wheat, prepared from recipe, toasted per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Sunflower Seeds versus 7 oz of Bread, whole-wheat, prepared from recipe, toasted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Roasted Sunflower Seeds vs Bread, whole-wheat, prepared from recipe, toasted:

• 7 ounces of Roasted Sunflower Seeds have 1.8 times more Vitamin B3, 20.8 times more Vitamin B5, 4.1 times more Vitamin B6, 3.5 times more Vitamin B9 and 31.1 times more Vitamin E than Bread, whole-wheat, prepared from recipe, toasted.
• While 7 oz of Bread, whole-wheat, prepared from recipe, toasted contain 2.5 times more Vitamin B1 and 3.9 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Bread, whole-wheat, prepared from recipe, toasted provide similar amounts of Vitamin B2 per seven ounces.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Bread, whole-wheat, prepared from recipe, toasted have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Bread, whole-wheat, prepared from recipe, toasted:

• 7 ounces of Roasted Sunflower Seeds have 1.9 times more Calcium, 6.6 times more Copper, 1.4 times more Magnesium, 5.6 times more Phosphorus, 2.5 times more Potassium, 1.9 times more Selenium and 3.2 times more Zinc than Bread, whole-wheat, prepared from recipe, toasted.
• While 7 oz of Bread, whole-wheat, prepared from recipe, toasted contain 127 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Bread, whole-wheat, prepared from recipe, toasted contain similar levels of Iron and Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Sunflower Seeds have 1.9 times more Energy, 8.4 times more Fat, 6 times more Saturated Fat, 11.4 times more Omega 6, 1.7 times more Fiber and 2.1 times more Protein than Bread, whole-wheat, prepared from recipe, toasted.
• While 7 oz of Bread, whole-wheat, prepared from recipe, toasted contain 5.1 times more Omega 3, 2.3 times more Carbohydrate and 1.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.