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

Weight per 100 calories

• Sunflower Seeds: 17g
• Bread, whole-wheat, prepared from recipe, toasted: 32.8g

Sunflower Seeds have 1.9 times more energy per 100g than Bread, whole-wheat, prepared from recipe, toasted. It has very high energy density when compared to other foods. Bread, whole-wheat, prepared from recipe, toasted having high energy density.

Which food has more nutrients per 100 calories - Sunflower Seeds or Bread, whole-wheat, prepared from recipe, toasted?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Bread, whole-wheat, prepared from recipe, toasted	12%	17%	71%

Macro Nutrients

	Sunflower Seeds	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	2% 1.93g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	7.15% 0.11g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	5.55% 0.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.63% 3.42g	14.2% 18.5g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	1.9% 1.4g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	% 0.43g	NA	g per day for Men 19-50 years
Fiber	3.88% 1.47g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Vitamin A	0.057% 0.51μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	7.27% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.68% 0.061mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	8.08% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.87% 0.19mg	2.2% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	4.97% 0.065mg	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	9.7% 39μg	5.5% 22μg	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	0.27% 0.24mg	0% 0mg	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	40% 6.02mg	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.84% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	10% 0.091mg	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	11.2% 0.9mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	6.95% 29mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	29.5% 0.68mg	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	16% 113mg	9.6% 67.2mg	700mg per day for Men 19-50 years
Potassium	3.25% 110mg	3.33% 113mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.08μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	8.33% 125mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	0.23% 8.52g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 2.9 times more Vitamin B1, 1.7 times more Vitamin B5, 3.6 times more Vitamin B6, 1.8 times more Vitamin B9 and 21.9 times more Vitamin E than Bread, whole-wheat, prepared from recipe, toasted.
• While Bread, whole-wheat, prepared from recipe, toasted contains more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Bread, whole-wheat, prepared from recipe, toasted have similar amounts of Vitamin B2 and Vitamin B3 per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Bread, whole-wheat, prepared from recipe, toasted have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

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

• Dried Sunflower Seed Kernels have 3.4 times more Copper, 1.9 times more Magnesium, 1.7 times more Phosphorus and 1.6 times more Zinc than Bread, whole-wheat, prepared from recipe, toasted.
• While Bread, whole-wheat, prepared from recipe, toasted contains 2 times more Manganese, 1.5 times more Selenium and 81.1 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Bread, whole-wheat, prepared from recipe, toasted have similar amounts of Calcium, Iron and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dried Sunflower Seed Kernels have 4.6 times more Fat, 2.7 times more Saturated Fat and 4.2 times more Omega 6 than Bread, whole-wheat, prepared from recipe, toasted.
• While Bread, whole-wheat, prepared from recipe, toasted contains 11.1 times more Omega 3, 5.4 times more Carbohydrate, 3.1 times more Sugars and 1.5 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Bread, whole-wheat, prepared from recipe, toasted have similar amounts of Energy and Protein per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Bread, whole-wheat, prepared from recipe, toasted have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.