Comparing Nutrients in 100 calories Commercial Whole-wheat Bread VS Sunflower Seeds

Weight per 100 calories

• Commercial Whole-wheat Bread: 39.7g
• Sunflower Seeds: 17g

Dried Sunflower Seed Kernels have 2.3 times more energy per unit of mass than Commercially Prepared Whole-wheat Bread, which is very high in comparison to other foods. Commercial Whole-wheat Bread having high energy density.

Which food has more nutrients per 100 calories - Commercial Whole-wheat Bread or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Commercial Whole-wheat Bread	20%	12%	68%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Commercial Whole-wheat Bread	Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	9.1% 8.8g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	2.4% 0.76g	32g per day for Men 19-50 years
Omega 3	3.45% 0.055g	0.64% 0.01g	1.6g per day for Men 19-50 years
Omega 6	3.38% 0.57g	23.2% 3.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	2.63% 3.42g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	0.62% 0.45g	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	1.2% 0.88g	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	% 0.42g	NA	g per day for Men 19-50 years
Sucrose	% 0.012g	% 0.43g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	3.88% 1.47g	38g per day for Men 19-50 years
Protein	8.82% 4.94g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Commercial Whole-wheat Bread	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.057% 0.51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.1% 0.066mg	4.68% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.76mg	8.92% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.13% 0.26mg	3.87% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.56% 0.085mg	17.7% 0.23mg	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	4.17% 16.7μg	9.7% 39μg	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	0.27% 0.24mg	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	7.04% 1.06mg	40% 6.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.58% 3.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Whole-wheat Bread	Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.4% 64mg	1.34% 13.4mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	34.2% 0.31mg	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	12.3% 0.98mg	11.2% 0.9mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	13.3% 55.7mg	420mg per day for Men 19-50 years
Manganese	37.5% 0.86mg	14.5% 0.33mg	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	12% 84mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	2.96% 101mg	3.25% 110mg	3400mg per day for Men 19-50 years
Selenium	18.5% 10μg	16.5% 9.08μg	55μg per day for Men 19-50 years
Sodium	12% 181mg	0.1% 1.54mg	1500mg per day for Men 19-50 years
Zinc	6.4% 0.7mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	0.022% 0.81g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Commercial Whole-wheat Bread vs Sunflower Seeds:

• Commercially Prepared Whole-wheat Bread has 1.2 times more Vitamin B3, 1.3 times more Vitamin B5 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Vitamin B1, 2.7 times more Vitamin B6, 2.3 times more Vitamin B9 and 5.7 times more Vitamin E than Commercially Prepared Whole-wheat Bread.
• Both Commercially Prepared Whole-wheat Bread and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 100 kcal.
• Both Commercially Prepared Whole-wheat Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Commercial Whole-wheat Bread vs Sunflower Seeds:

• Commercially Prepared Whole-wheat Bread has 4.8 times more Calcium, 2.6 times more Manganese and 117.2 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.4 times more Copper, 1.9 times more Magnesium and 1.3 times more Phosphorus than Commercially Prepared Whole-wheat Bread.
• Both Commercially Prepared Whole-wheat Bread and Dried Sunflower Seed Kernels have similar amounts of Iron, Potassium, Selenium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Commercially Prepared Whole-wheat Bread has 5.4 times more Omega 3, 4.9 times more Carbohydrate, 3.8 times more Sugars, 1.6 times more Fiber and 1.4 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.3 times more Fat, 2.7 times more Saturated Fat and 6.9 times more Omega 6 than Commercially Prepared Whole-wheat Bread.
• Both Commercially Prepared Whole-wheat Bread and Dried Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
• Both Commercially Prepared Whole-wheat Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.