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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%

Macro Nutrients

	Toasted Sunflower Seeds	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Energy	42.4% 1228kcal	16.4% 476kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	9.14% 8.87g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	6.06% 1.94g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	5.8% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	31.4% 41g	70.4% 92g	130g per day for Men 19-50 years
Sugars	NA	9.14% 6.63g	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	2.16% 1.57g	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	% 2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	60% 23g	26.6% 10g	38g per day for Men 19-50 years
Protein	61% 34g	13.5% 7.56g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.7% 0.64mg	84.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	42.4% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	5.65% 0.073mg	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% 472μg	7.44% 29.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.1% 2.78mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Calcium	11.3% 113mg	31.6% 316mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	19% 0.17mg	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	169% 13.5mg	78.6% 6.3mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	15% 0.35mg	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	328% 2298mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	3.85% 131mg	3400mg per day for Men 19-50 years
Selenium	NA	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	58.3% 875mg	1500mg per day for Men 19-50 years
Zinc	96% 10.5mg	8.48% 0.93mg	11mg per day for Men 19-50 years
Water	0.054% 2g	2.35% 87g	3700g per day for Men 19-50 years

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

• Toasted Sunflower Seed Kernels no Salt have 1.2 times more Vitamin B3, 21.8 times more Vitamin B6 and 15.9 times more Vitamin B9 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While Schar, Gluten-Free, Wheat-Free, Classic White Bread contains 1.6 times more Vitamin B1 and 1.8 times more Vitamin B2 than Toasted Sunflower Seed Kernels no Salt.

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

• Toasted Sunflower Seed Kernels no Salt have 21.1 times more Copper, 2.1 times more Iron, 11.7 times more Magnesium, 12 times more Manganese, 21.1 times more Phosphorus, 7.4 times more Potassium and 11.3 times more Zinc than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While Schar, Gluten-Free, Wheat-Free, Classic White Bread contains 2.8 times more Calcium, 147 times more Sodium and 43.9 times more Water than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 7 ounces:

• Toasted Sunflower Seed Kernels no Salt have 2.6 times more Energy, 12.7 times more Fat, 6.1 times more Saturated Fat, 5.3 times more Omega 3, 75.4 times more Omega 6, 2.3 times more Fiber and 4.5 times more Protein than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While Schar, Gluten-Free, Wheat-Free, Classic White Bread contains 2.2 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Schar, Gluten-Free, Wheat-Free, Classic White Bread have insufficient amounts of Glucose and Sucrose in 7 oz.