Comparing Nutrients in 100 grams Bread, white, commercially prepared (includes soft bread crumbs) VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Bread, white, commercially prepared (includes soft bread crumbs)	13%	11%	76%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Bread, white, commercially prepared (includes soft bread crumbs)	Sunflower Seeds	Recommended Dietary Allowance
Energy	9.17% 266kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	3.43% 3.33g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	8.4% 1.43g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.4g	15.4% 20g	130g per day for Men 19-50 years
Sugars	7.82% 5.67g	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	3.35% 2.43g	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	% 1.57g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 2.5g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	16% 8.85g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared (includes soft bread crumbs)	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	44.4% 0.53mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.7% 0.24mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	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	27.8% 111μg	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% 0mg	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	1.47% 0.22mg	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

	Bread, white, commercially prepared (includes soft bread crumbs)	Sunflower Seeds	Recommended Dietary Allowance
Calcium	14.4% 144mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	11.2% 0.1mg	200% 1.8mg	0.9mg per day for Men 19-50 years
Fluoride	1.22% 49μg	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	45% 3.6mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	23.3% 0.54mg	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	14% 98mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	3.7% 126mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	32.7% 490mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	6.73% 0.74mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.98% 36.4g	0.13% 4.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Bread, white, commercially prepared (includes soft bread crumbs) vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 2.8 times more Vitamin B1, 1.5 times more Vitamin B2, 1.7 times more Vitamin B3, 2.1 times more Vitamin B5, 15.5 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin C and 159.9 times more Vitamin E than Bread, white, commercially prepared (includes soft bread crumbs).
• Both Bread, white, commercially prepared (includes soft bread crumbs) 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 Bread, white, commercially prepared (includes soft bread crumbs) vs Sunflower Seeds:

• Bread, white, commercially prepared (includes soft bread crumbs) have 1.8 times more Calcium and 54.4 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 17.8 times more Copper, 1.5 times more Iron, 14.1 times more Magnesium, 3.6 times more Manganese, 6.7 times more Phosphorus, 5.1 times more Potassium, 2.4 times more Selenium and 6.8 times more Zinc than Bread, white, commercially prepared (includes soft bread crumbs).

Comparison of macro-nutrients per 100 grams:

• Bread, white, commercially prepared (includes soft bread crumbs) have 2.8 times more Omega 3, 2.5 times more Carbohydrate and 2.2 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Energy, 15.5 times more Fat, 6.4 times more Saturated Fat, 16.2 times more Omega 6, 3.2 times more Fiber and 2.3 times more Protein than Bread, white, commercially prepared (includes soft bread crumbs).
• Both Bread, white, commercially prepared (includes soft bread crumbs) as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.