Comparing Nutrients in 100 grams Toasted Rice Bran Bread VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Toasted Rice Bran Bread	14%	16%	70%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Toasted Rice Bran Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	9.1% 264kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	10.6% 1.8g	201% 34.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.4% 47.3g	17.6% 23g	130g per day for Men 19-50 years
Sugars	7% 5.1g	4.3% 3.1g	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	0% 0g	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	% 0.74g	g per day for Men 19-50 years
Sucrose	NA	% 2.37g	g per day for Men 19-50 years
Fiber	14% 5.3g	28% 10.6g	38g per day for Men 19-50 years
Protein	17.3% 9.7g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Toasted Rice Bran Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.3% 0.57mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.5% 0.29mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.6% 6.66mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	61% 0.79mg	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	19.8% 79μg	58.5% 234μg	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% 0mg	1.22% 1.1mg	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	4.73% 0.71mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.92% 1.1μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Rice Bran Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.5% 75mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	20.2% 0.18mg	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	49% 3.92mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	18% 76mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	66% 1.52mg	90% 2.08mg	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	25% 174mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	56.7% 31μg	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	19.5% 292mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.38mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.97% 36g	0.042% 1.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Rice Bran Bread VS Oil Roasted Sunflower Seeds per 100 g

Compare the macro and micronutrient content in 100 g of Toasted Rice Bran Bread versus 100 g of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Toasted Rice Bran Bread vs Oil Roasted Sunflower Seeds:

• 100 grams of Toasted Rice Bran Bread have 1.8 times more Vitamin B1 and 1.6 times more Vitamin B3 than Oil Roasted Sunflower Seeds.
• While 100 g of Oil Roasted Sunflower Seed Kernels contain 26.7 times more Vitamin B5, 3.8 times more Vitamin B6, 3 times more Vitamin B9, 51.2 times more Vitamin E and 2.8 times more Vitamin K than Toasted Rice Bran Bread.
• Both Toasted Rice Bran Bread and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Toasted Rice Bran Bread have insufficient amounts of Vitamin K
• Both Toasted Rice Bran Bread as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Toasted Rice Bran Bread vs Oil Roasted Sunflower Seeds:

• 100 grams of Toasted Rice Bran Bread have 97.3 times more Sodium than Oil Roasted Sunflower Seeds.
• While 100 g of Oil Roasted Sunflower Seed Kernels contain 9.9 times more Copper, 1.7 times more Magnesium, 1.4 times more Manganese, 6.5 times more Phosphorus, 2.3 times more Potassium, 2.5 times more Selenium and 3.8 times more Zinc than Toasted Rice Bran Bread.
• Both Toasted Rice Bran Bread and Oil Roasted Sunflower Seeds contain similar levels of Calcium and Iron per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Toasted Rice Bran Bread have 1.4 times more Omega 3, 2.1 times more Carbohydrate and 1.6 times more Sugars than Oil Roasted Sunflower Seeds.
• While 100 g of Oil Roasted Sunflower Seed Kernels contain 2.2 times more Energy, 10.3 times more Fat, 9.2 times more Saturated Fat, 19 times more Omega 6, 2 times more Fiber and 2.1 times more Protein than Toasted Rice Bran Bread.