Comparing Nutrients in 100 calories Bread, whole-wheat, prepared from recipe VS Oil Roasted Sunflower Seeds

Weight per 100 calories

• Bread, whole-wheat, prepared from recipe: 36g
• Oil Roasted Sunflower Seeds: 17g

Oil Roasted Sunflower Seed Kernels have 2.1 times more energy per unit of mass than Bread, whole-wheat, prepared from recipe, which is very high in comparison to other foods. Bread, whole-wheat, prepared from recipe having high energy density.

Discover which food has more nutrients per 100 calories - Bread, whole-wheat, prepared from recipe or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Bread, whole-wheat, prepared from recipe	12%	17%	71%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Bread, whole-wheat, prepared from recipe	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	8.93% 8.67g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	3.73% 1.2g	32g per day for Men 19-50 years
Omega 3	7.13% 0.11g	0.86% 0.014g	1.6g per day for Men 19-50 years
Omega 6	5.55% 0.94g	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	14.2% 18.5g	2.97% 3.87g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	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	5.68% 2.16g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	5.4% 3.02g	6.05% 3.4g	56g per day for Men 19-50 years

Vitamins

	Bread, whole-wheat, prepared from recipe	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	9.1% 0.11mg	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.3% 0.082mg	3.64% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.96% 1.43mg	4.36% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.4% 0.17mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.072mg	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	5.85% 23.4μg	9.9% 39.5μg	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	0.21% 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	1.82% 0.27mg	41% 6.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.4μg	0.44% 0.52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, whole-wheat, prepared from recipe	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.2% 12mg	1.47% 14.7mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	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	14% 1.1mg	9.04% 0.72mg	8mg per day for Men 19-50 years
Magnesium	6.94% 29mg	5.1% 21.5mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	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	9.6% 67.3mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	3.32% 113mg	2.4% 81.6mg	3400mg per day for Men 19-50 years
Selenium	25.2% 14μg	24% 13.2μg	55μg per day for Men 19-50 years
Sodium	8.3% 124mg	0.034% 0.51mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.007% 0.26g	3700g per day for Men 19-50 years

Bread, Whole-wheat, Prepared From Recipe VS Oil Roasted Sunflower Seeds Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Bread, whole-wheat, prepared from recipe or Oil Roasted Sunflower Seeds?

Lets compare vitamin content per 100 calories of Bread, whole-wheat, prepared from recipe vs Oil Roasted Sunflower Seeds:

• 100 calories of Bread, whole-wheat, prepared from recipe have 2 times more Vitamin B1, 1.7 times more Vitamin B2, 2.1 times more Vitamin B3 and 6.5 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 100 kcal of Oil Roasted Sunflower Seed Kernels contain 6.9 times more Vitamin B5, 1.9 times more Vitamin B6, 1.7 times more Vitamin B9 and 22.4 times more Vitamin E than Bread, whole-wheat, prepared from recipe.
• 100 calories of Bread, whole-wheat, prepared from recipe have insufficient amounts of Vitamin E
• 100 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin K
• Both Bread, whole-wheat, prepared from recipe as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Bread, whole-wheat, prepared from recipe vs Oil Roasted Sunflower Seeds:

• 100 calories of Bread, whole-wheat, prepared from recipe have 1.5 times more Iron, 1.4 times more Magnesium, 1.9 times more Manganese, 1.4 times more Potassium and 245.6 times more Sodium than Oil Roasted Sunflower Seeds.
• While 100 kcal of Oil Roasted Sunflower Seed Kernels contain 3.3 times more Copper, 2.9 times more Phosphorus and 1.6 times more Zinc than Bread, whole-wheat, prepared from recipe.
• Both Bread, whole-wheat, prepared from recipe and Oil Roasted Sunflower Seeds contain similar levels of Selenium per 100 calories.
• Both Bread, whole-wheat, prepared from recipe as well as Oil Roasted Sunflower Seed Kernels lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Bread, whole-wheat, prepared from recipe have 8.3 times more Omega 3, 4.8 times more Carbohydrate and 1.2 times more Fiber than Oil Roasted Sunflower Seeds.
• While 100 kcal of Oil Roasted Sunflower Seed Kernels contain 4.5 times more Fat, 4.2 times more Saturated Fat and 6.1 times more Omega 6 than Bread, whole-wheat, prepared from recipe.
• Both Bread, whole-wheat, prepared from recipe and Oil Roasted Sunflower Seeds offer comparable quantities of Energy and Protein per 100 calories.
• 100 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3