Comparing Nutrients in 100 grams Oil Roasted Sunflower Seeds VS Cracked-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cracked-wheat Bread	13%	13%	74%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cracked-wheat Bread	Recommended Dietary Allowance
Energy	20.4% 592kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	22% 7.07g	2.86% 0.92g	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	2.06% 0.033g	1.6g per day for Men 19-50 years
Omega 6	201% 34.2g	3.8% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	38% 49.5g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	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	0% 0g	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	% 0.74g	NA	g per day for Men 19-50 years
Sucrose	% 2.37g	NA	g per day for Men 19-50 years
Fiber	28% 10.6g	14.5% 5.5g	38g per day for Men 19-50 years
Protein	36% 20g	15.5% 8.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cracked-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	26.7% 0.32mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	23.4% 0.3mg	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	58.5% 234μg	15.3% 61μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.22% 1.1mg	0% 0mg	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	242% 36.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cracked-wheat Bread	Recommended Dietary Allowance
Calcium	8.7% 87mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	24.7% 0.22mg	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	53.5% 4.3mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	59.6% 1.37mg	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	163% 1139mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	14.2% 483mg	5.2% 177mg	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	46% 25.3μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	36% 538mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	11.3% 1.24mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	0.97% 35.8g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 13.6 times more Vitamin B5, 2.6 times more Vitamin B6, 3.8 times more Vitamin B9 and more Vitamin C than Cracked-wheat Bread.
• Both Oil Roasted Sunflower Seed Kernels and Cracked-wheat Bread have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 100 g.
• Both Oil Roasted Sunflower Seed Kernels as well as Cracked-wheat Bread have insufficient amounts of Vitamin A and Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Oil Roasted Sunflower Seeds vs Cracked-wheat Bread:

• Oil Roasted Sunflower Seed Kernels have 2 times more Calcium, 8.1 times more Copper, 1.5 times more Iron, 2.4 times more Magnesium, 1.5 times more Manganese, 7.4 times more Phosphorus, 2.7 times more Potassium, 3.1 times more Selenium and 4.2 times more Zinc than Cracked-wheat Bread.
• While Cracked-wheat Bread contains 179.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Sunflower Seed Kernels have 2.3 times more Energy, 13.2 times more Fat, 7.7 times more Saturated Fat, 2.5 times more Omega 3, 52.8 times more Omega 6, 1.9 times more Fiber and 2.3 times more Protein than Cracked-wheat Bread.
• While Cracked-wheat Bread contains 2.2 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Cracked-wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.