Comparing Nutrients in 100 grams Sunflower Seeds VS Whole Grain gluten-free Bread made with tapioca starch and brown rice flour

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	9%	27%	64%

Macro Nutrients

	Sunflower Seeds	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Energy	20% 584kcal	10.7% 309kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	9.63% 9.34g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	52% 0.84g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	9.23% 1.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	37.8% 49g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	13.5% 9.8g	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	1.9% 1.4g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 0g	g per day for Men 19-50 years
Fiber	22.6% 8.6g	13% 4.9g	38g per day for Men 19-50 years
Protein	37% 20.8g	13% 7.25g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.35mg	6.92% 0.09mg	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	56.8% 227μg	NA	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	1.56% 1.4mg	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	234% 35mg	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	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Calcium	7.8% 78mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	8.22% 0.074mg	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	65.6% 5.25mg	9.5% 0.76mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	7.4% 31mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	22% 0.51mg	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	94% 660mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	3.6% 123mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	34% 510mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	5.27% 0.58mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.87% 32.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sunflower Seeds vs Whole Grain gluten-free Bread made with tapioca starch and brown rice flour:

• Dried Sunflower Seed Kernels have 8.2 times more Vitamin B1, 5.9 times more Vitamin B3 and 14.9 times more Vitamin B6 than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• Both Dried Sunflower Seed Kernels and Whole Grain gluten-free Bread made with tapioca starch and brown rice flour have similar amounts of Vitamin B2 per 100 g.

Comparing minerals per 100 grams for Sunflower Seeds vs Whole Grain gluten-free Bread made with tapioca starch and brown rice flour:

• Dried Sunflower Seed Kernels have 1.3 times more Calcium, 24.3 times more Copper, 6.9 times more Iron, 10.5 times more Magnesium, 3.9 times more Manganese, 8.6 times more Phosphorus, 5.2 times more Potassium and 8.6 times more Zinc than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• While Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contains 56.7 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 grams:

• Dried Sunflower Seed Kernels have 1.9 times more Energy, 5.5 times more Fat, 16.7 times more Saturated Fat, 14.7 times more Omega 6, 1.8 times more Fiber and 2.9 times more Protein than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• While Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contains 13.9 times more Omega 3, 2.5 times more Carbohydrate and 3.7 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Whole Grain gluten-free Bread made with tapioca starch and brown rice flour have insufficient amounts of Glucose and Sucrose in 100 g.