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

Macros Ratio

	Protein	Fat	Carbs
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	8.28% 240kcal	21.3% 619kcal	2900kcal per day for Men 19-50 years
Fat	4.6% 4.47g	58.6% 56.8g	97g per day for Men 19-50 years
Saturated Fat	3.05% 0.98g	18.6% 5.95g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	4.94% 0.079g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.5g	220% 37.4g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.5% 46g	16% 20.6g	130g per day for Men 19-50 years
Sugars	4.6% 3.34g	NA	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	1.1% 0.79g	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	% 1g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	13.4% 5.1g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.5% 0.51mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.4% 3.42mg	26.2% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	141% 7.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.85% 0.037mg	62% 0.81mg	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	3.75% 15μg	59.5% 238μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	1.56% 1.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	16% 159mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	9.67% 0.087mg	204% 1.83mg	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	39.6% 3.17mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	7.65% 0.18mg	92% 2.1mg	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	7.86% 55mg	165% 1158mg	700mg per day for Men 19-50 years
Potassium	1.94% 66mg	14.4% 491mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	29.4% 441mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	4.27% 0.47mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	1.2% 44g	0.027% 1g	3700g per day for Men 19-50 years

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

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 1.6 times more Vitamin B1 and 1.8 times more Vitamin B2 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 21.8 times more Vitamin B6 and 15.9 times more Vitamin B9 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 100 g.

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

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 2.8 times more Calcium, 147 times more Sodium and 43.9 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 21.1 times more Copper, 2.1 times more Iron, 11.7 times more Magnesium, 12 times more Manganese, 21.1 times more Phosphorus, 7.4 times more Potassium and 11.3 times more Zinc than Schar, Gluten-Free, Wheat-Free, Classic White Bread.

Comparison of macro-nutrients per 100 grams:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 2.2 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.6 times more Energy, 12.7 times more Fat, 6.1 times more Saturated Fat, 5.3 times more Omega 3, 75.4 times more Omega 6, 2.3 times more Fiber and 4.5 times more Protein than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 100 g.