Comparing Nutrients in 100 calories Sunflower Seeds VS Schar, Gluten-Free, Wheat-Free, Classic White Bread

Weight per 100 calories

• Sunflower Seeds: 17g
• Schar, Gluten-Free, Wheat-Free, Classic White Bread: 41.7g

Sunflower Seeds have 2.4 times more energy per 100g than Schar, Gluten-Free, Wheat-Free, Classic White Bread. It has very high energy density when compared to other foods. Schar, Gluten-Free, Wheat-Free, Classic White Bread having above average energy density.

Which food has more nutrients per 100 calories - Sunflower Seeds or Schar, Gluten-Free, Wheat-Free, Classic White Bread?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%

Macro Nutrients

	Sunflower Seeds	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	1.92% 1.86g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	1.27% 0.41g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	0.39% 0.006g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	1.2% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	2.63% 3.42g	14.8% 19.2g	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	0.45% 0.33g	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	% 0.42g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 0g	g per day for Men 19-50 years
Fiber	3.88% 1.47g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	2.83% 1.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Vitamin A	0.057% 0.51μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.68% 0.061mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	8.9% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.87% 0.19mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	1.2% 0.015mg	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	1.56% 6.25μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.27% 0.24mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	6.63% 66.3mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	4.03% 0.036mg	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	16.5% 1.32mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	1.1% 4.6mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	3.2% 0.073mg	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	3.27% 23mg	700mg per day for Men 19-50 years
Potassium	3.25% 110mg	0.81% 27.5mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.08μg	0.3% 0.17μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	12.3% 184mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	0.49% 18.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sunflower Seeds vs Schar, Gluten-Free, Wheat-Free, Classic White Bread:

• Dried Sunflower Seed Kernels have 14.9 times more Vitamin B6 and 6.2 times more Vitamin B9 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While Schar, Gluten-Free, Wheat-Free, Classic White Bread contains 3.5 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Schar, Gluten-Free, Wheat-Free, Classic White Bread have similar amounts of Vitamin B1 and Vitamin B3 per 100 kcal.

Comparing minerals per 100 calories for Sunflower Seeds vs Schar, Gluten-Free, Wheat-Free, Classic White Bread:

• Dried Sunflower Seed Kernels have 8.5 times more Copper, 12.1 times more Magnesium, 4.6 times more Manganese, 4.9 times more Phosphorus, 4 times more Potassium, 54.5 times more Selenium and 4.4 times more Zinc than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While Schar, Gluten-Free, Wheat-Free, Classic White Bread contains 5 times more Calcium, 1.5 times more Iron and 119.2 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 calories:

• Dried Sunflower Seed Kernels have 4.7 times more Fat, 1.9 times more Saturated Fat, 19.1 times more Omega 6 and 2.2 times more Protein than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While Schar, Gluten-Free, Wheat-Free, Classic White Bread contains 5.6 times more Carbohydrate, 3.1 times more Sugars and 1.4 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Schar, Gluten-Free, Wheat-Free, Classic White Bread have similar amounts of Energy per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Schar, Gluten-Free, Wheat-Free, Classic White Bread have insufficient amounts of Omega 3, Glucose and Sucrose in 100 kcal.