Comparing Nutrients in 100 grams Wheat Reduced-calorie Bread VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Wheat Reduced-calorie Bread	21%	11%	68%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Wheat Reduced-calorie Bread	Sunflower Seeds	Recommended Dietary Allowance
Energy	7.5% 217kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.92g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	2.63% 0.84g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	5.5% 0.088g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	6.47% 1.1g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.7% 42.5g	15.4% 20g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	3.6% 2.62g	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	2.23% 1.62g	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	% 0.95g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 2.5g	g per day for Men 19-50 years
Fiber	29.2% 11g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	23.8% 13.3g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Wheat Reduced-calorie Bread	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.6% 3.78mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	103% 1.35mg	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	22.8% 91μg	56.8% 227μg	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	0.11% 0.1mg	1.56% 1.4mg	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	1.6% 0.24mg	234% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Reduced-calorie Bread	Sunflower Seeds	Recommended Dietary Allowance
Calcium	16.3% 163mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	200% 1.8mg	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	36.4% 2.9mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	52.6% 1.2mg	84.8% 1.95mg	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	21.3% 149mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	4.4% 150mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	55.3% 30.4μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	22% 332mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	1.07% 39.6g	0.13% 4.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Wheat Reduced-calorie Bread vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 4.2 times more Vitamin B1, 2.5 times more Vitamin B2, 2.2 times more Vitamin B3, 22.4 times more Vitamin B6, 2.5 times more Vitamin B9, 14 times more Vitamin C and 146.5 times more Vitamin E than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Wheat Reduced-calorie Bread vs Sunflower Seeds:

• Wheat Reduced-calorie Bread has 2.1 times more Calcium, 36.9 times more Sodium and 8.4 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 10.5 times more Copper, 1.8 times more Iron, 7.6 times more Magnesium, 1.6 times more Manganese, 4.4 times more Phosphorus, 4.3 times more Potassium, 1.7 times more Selenium and 3.7 times more Zinc than Wheat Reduced-calorie Bread.

Comparison of macro-nutrients per 100 grams:

• Wheat Reduced-calorie Bread has 1.5 times more Omega 3, 2.1 times more Carbohydrate, 1.4 times more Sugars and 1.3 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.7 times more Energy, 17.6 times more Fat, 5.3 times more Saturated Fat, 21 times more Omega 6 and 1.6 times more Protein than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.