Comparing Nutrients in 100 calories White Reduced-calorie Bread VS Oil Roasted Sunflower Seeds

Weight per 100 calories

• White Reduced-calorie Bread: 48.3g
• Oil Roasted Sunflower Seeds: 17g

Oil Roasted Sunflower Seed Kernels have 2.9 times more energy per unit of mass than White Reduced-calorie Bread, which is very high in comparison to other foods. White Reduced-calorie Bread having above average energy density.

Discover which food has more nutrients per 100 calories - White Reduced-calorie Bread or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
White Reduced-calorie Bread	15%	10%	75%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	White Reduced-calorie Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.25% 1.2g	8.93% 8.67g	97g per day for Men 19-50 years
Saturated Fat	0.83% 0.27g	3.73% 1.2g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	0.86% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	34% 5.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.5% 21.4g	2.97% 3.87g	130g per day for Men 19-50 years
Sugars	3.17% 2.3g	0.72% 0.53g	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	% 0.13g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	12.3% 4.7g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	7.5% 4.2g	6.05% 3.4g	56g per day for Men 19-50 years

Vitamins

	White Reduced-calorie 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	16.5% 0.2mg	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	3.64% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.76mg	4.36% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.46% 0.22mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.56% 0.02mg	10.3% 0.13mg	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	11.5% 46μg	9.9% 39.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.64% 0.14μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.27% 0.24mg	0.21% 0.19mg	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	0.61% 0.092mg	41% 6.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.29μg	0.44% 0.52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Reduced-calorie Bread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	1.47% 14.7mg	1000mg per day for Men 19-50 years
Copper	17.7% 0.16mg	34% 0.3mg	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	19.3% 1.54mg	9.04% 0.72mg	8mg per day for Men 19-50 years
Magnesium	2.65% 11mg	5.1% 21.5mg	420mg per day for Men 19-50 years
Manganese	8.2% 0.19mg	15.3% 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	8.35% 58.5mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	1.08% 36.7mg	2.4% 81.6mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	24% 13.2μg	55μg per day for Men 19-50 years
Sodium	15.4% 231mg	0.034% 0.51mg	1500mg per day for Men 19-50 years
Zinc	5.9% 0.65mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	0.56% 20.7g	0.007% 0.26g	3700g per day for Men 19-50 years

White Reduced-calorie Bread VS Oil Roasted Sunflower Seeds Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - White Reduced-calorie Bread or Oil Roasted Sunflower Seeds?

Lets compare vitamin content per 100 calories of White Reduced-calorie Bread vs Oil Roasted Sunflower Seeds:

• 100 calories of White Reduced-calorie Bread have 3.7 times more Vitamin B1, 3 times more Vitamin B2, 2.5 times more Vitamin B3 and more Vitamin B12 than Oil Roasted Sunflower Seeds.
• While 100 kcal of Oil Roasted Sunflower Seed Kernels contain 5.3 times more Vitamin B5, 6.6 times more Vitamin B6 and 66.9 times more Vitamin E than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B9 per 100 calories.
• 100 calories of White Reduced-calorie Bread have insufficient amounts of Vitamin B6 and Vitamin E
• 100 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both White Reduced-calorie Bread as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for White Reduced-calorie Bread vs Oil Roasted Sunflower Seeds:

• 100 calories of White Reduced-calorie Bread have 3.1 times more Calcium, 2.1 times more Iron and 456.6 times more Sodium than Oil Roasted Sunflower Seeds.
• While 100 kcal of Oil Roasted Sunflower Seed Kernels contain 1.9 times more Copper, 1.9 times more Magnesium, 1.9 times more Manganese, 3.3 times more Phosphorus, 2.2 times more Potassium, 1.3 times more Selenium and 1.4 times more Zinc than White Reduced-calorie Bread.
• 100 calories of White Reduced-calorie Bread lack sufficient amounts of Potassium
• 100 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of White Reduced-calorie Bread have 5.5 times more Carbohydrate, 4.4 times more Sugars, 2.6 times more Fiber and 1.2 times more Protein than Oil Roasted Sunflower Seeds.
• While 100 kcal of Oil Roasted Sunflower Seed Kernels contain 7.2 times more Fat, 4.5 times more Saturated Fat and 22.5 times more Omega 6 than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Oil Roasted Sunflower Seeds offer comparable quantities of Energy per 100 calories.
• 100 calories of White Reduced-calorie Bread provide inadequate amounts of Omega 6
• Both White Reduced-calorie Bread as well as Oil Roasted Sunflower Seed Kernels provide inadequate amounts of Omega 3 in 100 calories.