Comparing Nutrients in 100 grams White Gluten-Free Bread made with tapioca starch and brown rice flour VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
White Gluten-Free Bread made with tapioca starch and brown rice flour	7%	24%	69%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	White Gluten-Free Bread made with tapioca starch and brown rice flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 298kcal	20% 582kcal	2900kcal per day for Men 19-50 years
Fat	8.27% 8g	51.3% 49.8g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	8.4% 1.43g	193% 32.8g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.3% 51g	18.5% 24g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	3.77% 2.73g	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	2.12% 1.54g	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	% 1.66g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14.5% 5.5g	29.2% 11g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	White Gluten-Free Bread made with tapioca starch and brown rice flour	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	11.3% 0.14mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	141% 7.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	62% 0.8mg	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	4.75% 19μg	59.3% 237μg	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	1.56% 1.4mg	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	10.7% 1.6mg	174% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gluten-Free Bread made with tapioca starch and brown rice flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.9% 59mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	5.9% 0.053mg	203% 1.83mg	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	6.63% 0.53mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	92% 2.1mg	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	10% 70mg	165% 1155mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	144% 79.3μg	55μg per day for Men 19-50 years
Sodium	34.3% 515mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.91% 33.7g	0.032% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of White Gluten-Free Bread made with tapioca starch and brown rice flour vs Roasted Sunflower Seeds:

• White Gluten-Free Bread made with tapioca starch and brown rice flour has 1.3 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5 times more Vitamin B3, 8.5 times more Vitamin B6, 12.5 times more Vitamin B9 and 16.2 times more Vitamin E than White Gluten-Free Bread made with tapioca starch and brown rice flour.
• Both White Gluten-Free Bread made with tapioca starch and brown rice flour and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 100 g.

Comparing minerals per 100 grams for White Gluten-Free Bread made with tapioca starch and brown rice flour vs Roasted Sunflower Seeds:

• White Gluten-Free Bread made with tapioca starch and brown rice flour has 171.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 34.5 times more Copper, 7.2 times more Iron, 5.2 times more Magnesium, 4.8 times more Manganese, 16.5 times more Phosphorus, 7.9 times more Potassium, 7.2 times more Selenium and 10.4 times more Zinc than White Gluten-Free Bread made with tapioca starch and brown rice flour.
• Both White Gluten-Free Bread made with tapioca starch and brown rice flour and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• White Gluten-Free Bread made with tapioca starch and brown rice flour has 7.5 times more Omega 3, 2.1 times more Carbohydrate and 4.1 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Energy, 6.2 times more Fat, 8.3 times more Saturated Fat, 23 times more Omega 6, 2 times more Fiber and 3.6 times more Protein than White Gluten-Free Bread made with tapioca starch and brown rice flour.
• Both White Gluten-Free Bread made with tapioca starch and brown rice flour as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 100 g.