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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	9%	27%	64%

Macro Nutrients

	Roasted Sunflower Seeds	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Energy	20% 582kcal	10.7% 309kcal	2900kcal per day for Men 19-50 years
Fat	51.3% 49.8g	9.63% 9.34g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	52% 0.84g	1.6g per day for Men 19-50 years
Omega 6	193% 32.8g	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	18.5% 24g	37.8% 49g	130g per day for Men 19-50 years
Sugars	3.77% 2.73g	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	NA	% 0g	g per day for Men 19-50 years
Fiber	29.2% 11g	13% 4.9g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	13% 7.25g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.04mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.8mg	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	59.3% 237μg	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	174% 26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Calcium	7% 70mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	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	47.5% 3.8mg	9.5% 0.76mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	7.4% 31mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	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	165% 1155mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	25% 850mg	3.6% 123mg	3400mg per day for Men 19-50 years
Selenium	144% 79.3μg	NA	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	34% 510mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	5.27% 0.58mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	0.87% 32.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Whole Grain gluten-free Bread made with tapioca starch and brown rice flour per 100 g

Compare the macro and micronutrient content in 100 g of Roasted Sunflower Seeds versus 100 g of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Roasted Sunflower Seeds have 5 times more Vitamin B3 and 8.9 times more Vitamin B6 than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• While 100 g of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contain 1.7 times more Vitamin B1 and 1.3 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.

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

• 100 grams of Roasted Sunflower Seeds have 24.7 times more Copper, 5 times more Iron, 4.2 times more Magnesium, 4.2 times more Manganese, 15 times more Phosphorus, 6.9 times more Potassium and 9.1 times more Zinc than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• While 100 g of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contain 170 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contain similar levels of Calcium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Roasted Sunflower Seeds have 1.9 times more Energy, 5.3 times more Fat, 19.6 times more Saturated Fat, 20.9 times more Omega 6, 2.3 times more Fiber and 2.7 times more Protein than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• While 100 g of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contain 12.1 times more Omega 3, 2 times more Carbohydrate and 3.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.