Comparing Nutrients in 100 grams Roasted Sunflower Seeds VS Commercial Whole-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Commercial Whole-wheat Bread	20%	12%	68%

Macro Nutrients

	Roasted Sunflower Seeds	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Energy	20% 582kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	51.3% 49.8g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	2.26% 0.72g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	193% 32.8g	8.5% 1.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	33% 42.7g	130g per day for Men 19-50 years
Sugars	3.77% 2.73g	6% 4.34g	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	3.05% 2.2g	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	% 1.07g	g per day for Men 19-50 years
Sucrose	NA	% 0.03g	g per day for Men 19-50 years
Fiber	29.2% 11g	15.8% 6g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	22.2% 12.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	27.7% 4.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.04mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.8mg	16.5% 0.22mg	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	10.5% 42μg	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	1.56% 1.4mg	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	174% 26mg	17.7% 2.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	6.5% 7.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Calcium	7% 70mg	16% 161mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	25.2% 0.23mg	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	31% 2.47mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	95% 2.17mg	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	30.3% 212mg	700mg per day for Men 19-50 years
Potassium	25% 850mg	7.47% 254mg	3400mg per day for Men 19-50 years
Selenium	144% 79.3μg	46.7% 25.7μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	30.3% 455mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	1.05% 39g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Roasted Sunflower Seeds vs Commercial Whole-wheat Bread:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Vitamin B2, 1.6 times more Vitamin B3, 10.9 times more Vitamin B5, 3.7 times more Vitamin B6, 5.6 times more Vitamin B9, more Vitamin C and 9.8 times more Vitamin E than Commercially Prepared Whole-wheat Bread.
• While Commercially Prepared Whole-wheat Bread contains 3.7 times more Vitamin B1 and 2.9 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Roasted Sunflower Seeds vs Commercial Whole-wheat Bread:

• Dry Roasted Sunflower Seed Kernels no Salt have 8.1 times more Copper, 1.5 times more Iron, 1.7 times more Magnesium, 5.4 times more Phosphorus, 3.3 times more Potassium, 3.1 times more Selenium and 3 times more Zinc than Commercially Prepared Whole-wheat Bread.
• While Commercially Prepared Whole-wheat Bread contains 2.3 times more Calcium, 151.7 times more Sodium and 32.5 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Commercially Prepared Whole-wheat Bread have similar amounts of Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.3 times more Energy, 14.2 times more Fat, 7.2 times more Saturated Fat, 22.7 times more Omega 6, 1.9 times more Fiber and 1.6 times more Protein than Commercially Prepared Whole-wheat Bread.
• While Commercially Prepared Whole-wheat Bread contains 2 times more Omega 3, 1.8 times more Carbohydrate and 1.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Commercially Prepared Whole-wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.