Comparing Nutrients in 100 calories Multi-grain BreadVS Oil Roasted Sunflower Seeds

Weight per 100 calories

Multi-grain Bread

37.7g

Oil Roasted Sunflower Seeds

17g

Oil Roasted Sunflower Seed Kernels have 2.2 times more energy per unit of mass than Multi-grain Bread, which is very high in comparison to other foods. Multi-grain Bread having high energy density.

Which food has more nutrients per 100 calories - Multi-grain Bread or Oil Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Multi-grain Bread

20%

14%

66%

Oil Roasted Sunflower Seeds

13%

73%

14%

100 kcal ▼

Macro Nutrients

Multi-grain Breadvs Oil Roasted Sunflower Seeds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.65%1.6g

Fat

8.93%8.67g

1.6 gvs8.67 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.03%0.33g

Saturated Fat

3.73%1.2g

0.33 gvs1.2 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.83%0.077g

Omega 3

0.86%0.014g

0.077 gvs0.014 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.7%0.63g

Omega 6

34%5.78g

0.63 gvs5.78 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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12.6%16.4g

Carbohydrate

2.97%3.87g

16.4 gvs3.87 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.33%2.4g

Sugars

0.72%0.53g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.4 gvs0.53 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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1.28%0.92g

Fructose

0%0g

≤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]

0.92 gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.64g

Glucose

%0.13g

0.64 gvs0.13 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g

Sucrose

%0.4g

0 gvs0.4 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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7.35%2.8g

Fiber

4.7%1.8g

2.8 gvs1.8 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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9%5.04g

Protein

6.05%3.4g

5.04 gvs3.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Multi-grain Breadvs Oil Roasted Sunflower Seeds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.77%0.11mg

Vitamin B1

4.5%0.054mg

Thiamine

0.11 mgvs0.054 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.8%0.049mg

Vitamin B2

3.64%0.047mg

Riboflavin

0.049 mgvs0.047 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.53%1.53mg

Vitamin B3

4.36%0.7mg

Niacin, nicotinic acid, niacinamide

1.53 mgvs0.7 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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2.54%0.13mg

Vitamin B5

23.4%1.17mg

Pantothenic acid

0.13 mgvs1.17 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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7.63%0.099mg

Vitamin B6

10.3%0.13mg

Pyridoxine

0.099 mgvs0.13 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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7.08%28.3μg

Vitamin B9

9.9%39.5μg

Folates and Folic Acid

28.3 μgvs39.5 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.042%0.038mg

Vitamin C

0.21%0.19mg

Ascorbic acid

0.038 mgvs0.19 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.93%0.14mg

Vitamin E

41%6.14mg

Tocopherols and Tocotrienols

0.14 mgvs6.14 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.44%0.53μg

Vitamin K

0.44%0.52μg

Phytomenadione or phylloquinone

0.53 μgvs0.52 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Multi-grain Breadvs Oil Roasted Sunflower Seeds

3.9%39mg

Calcium

1.47%14.7mg

39 mgvs14.7 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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12%0.11mg

Copper

34%0.3mg

0.11 mgvs0.3 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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11.8%0.94mg

Iron

9.04%0.72mg

0.94 mgvs0.72 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7%29.4mg

Magnesium

5.1%21.5mg

29.4 mgvs21.5 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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33.2%0.76mg

Manganese

15.3%0.35mg

0.76 mgvs0.35 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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12.3%86mg

Phosphorus

27.5%192mg

86 mgvs192 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.55%86.8mg

Potassium

2.4%81.6mg

86.8 mgvs81.6 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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22.6%12.4μg

Selenium

24%13.2μg

12.4 μgvs13.2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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9.6%144mg

Sodium

0.034%0.51mg

144 mgvs0.51 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.83%0.64mg

Zinc

8%0.88mg

0.64 mgvs0.88 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.38%14g

Water

0.007%0.26g

14 gvs0.26 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Multi-grain Bread vs Oil Roasted Sunflower Seeds:

Multi-grain Bread has 1.9 times more Vitamin B1 and 2.2 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 9.2 times more Vitamin B5, 1.3 times more Vitamin B6, 1.4 times more Vitamin B9 and 44 times more Vitamin E than Multi-grain Bread.
Both Multi-grain Bread and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 per 100 kcal.
Both Multi-grain Bread as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Multi-grain Bread vs Oil Roasted Sunflower Seeds:

Multi-grain Bread has 2.6 times more Calcium, 1.3 times more Iron, 1.4 times more Magnesium, 2.2 times more Manganese and 283.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 2.9 times more Copper, 2.2 times more Phosphorus and 1.4 times more Zinc than Multi-grain Bread.
Both Multi-grain Bread and Oil Roasted Sunflower Seed Kernels have similar amounts of Potassium and Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Multi-grain Bread has 5.7 times more Omega 3, 4.2 times more Carbohydrate, 4.6 times more Sugars, more Fructose, 1.6 times more Fiber and 1.5 times more Protein than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 5.4 times more Fat, 3.6 times more Saturated Fat and 9.2 times more Omega 6 than Multi-grain Bread.
Both Multi-grain Bread and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
Both Multi-grain Bread as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Multi-grain BreadVS Cookies, animal crackers (includes arrowroot, tea biscuits)Oil Roasted Sunflower SeedsVS Cookies, animal crackers (includes arrowroot, tea biscuits)Multi-grain BreadVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Multi-grain BreadVS Oil Roasted Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Multi-grain Bread or Oil Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: