Comparing Nutrients in 100 calories Oatmeal Reduced-calorie BreadVS Sunflower Seeds

Weight per 100 calories

Oatmeal Reduced-calorie Bread

47.6g

Sunflower Seeds

17g

Dried Sunflower Seed Kernels have 2.8 times more energy per unit of mass than Oatmeal Reduced-calorie Bread, which is very high in comparison to other foods. Oatmeal Reduced-calorie Bread having above average energy density.

Which food has more nutrients per 100 calories - Oatmeal Reduced-calorie Bread or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Oatmeal Reduced-calorie Bread

13%

74%

Sunflower Seeds

13%

74%

13%

100 kcal ▼

Macro Nutrients

Oatmeal Reduced-calorie Breadvs 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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1.7%1.67g

Fat

9.1%8.8g

1.67 gvs8.8 g

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

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0.89%0.29g

Saturated Fat

2.4%0.76g

0.29 gvs0.76 g

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

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1.88%0.03g

Omega 3

0.64%0.01g

0.03 gvs0.01 g

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

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3.6%0.61g

Omega 6

23.2%3.95g

0.61 gvs3.95 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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16%20.6g

Carbohydrate

2.63%3.42g

20.6 gvs3.42 g

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

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Sugars

0.62%0.45g

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

NA gvs0.45 g

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

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Fructose

≤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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

%0.43g

NA gvs0.43 g

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

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Fiber

3.88%1.47g

NA gvs1.47 g

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

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6.46%3.6g

Protein

6.35%3.56g

3.6 gvs3.56 g

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

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Vitamins

Oatmeal Reduced-calorie Breadvs Sunflower Seeds

0%0μg

Vitamin A

0.057%0.51μg

RAE, retinol activity equivalents

0 μgvs0.51 μg

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

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14%0.17mg

Vitamin B1

21%0.25mg

Thiamine

0.17 mgvs0.25 mg

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

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10.3%0.13mg

Vitamin B2

4.68%0.061mg

Riboflavin

0.13 mgvs0.061 mg

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

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9%1.44mg

Vitamin B3

8.92%1.43mg

Niacin, nicotinic acid, niacinamide

1.44 mgvs1.43 mg

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

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4.1%0.21mg

Vitamin B5

3.87%0.19mg

Pantothenic acid

0.21 mgvs0.19 mg

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

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1.65%0.021mg

Vitamin B6

17.7%0.23mg

Pyridoxine

0.021 mgvs0.23 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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6.55%26μg

Vitamin B9

9.7%39μg

Folates and Folic Acid

26 μgvs39 μg

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

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2%0.048μg

Vitamin B12

0%0μg

Cobalamin

0.048 μgvs0 μg

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

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0.11%0.095mg

Vitamin C

0.27%0.24mg

Ascorbic acid

0.095 mgvs0.24 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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Vitamin E

40%6.02mg

Tocopherols and Tocotrienols

NA mgvs6.02 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Oatmeal Reduced-calorie Breadvs Sunflower Seeds

5.48%54.8mg

Calcium

1.34%13.4mg

54.8 mgvs13.4 mg

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

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5.24%0.047mg

Copper

34.2%0.31mg

0.047 mgvs0.31 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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13.7%1.1mg

Iron

11.2%0.9mg

1.1 mgvs0.9 mg

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

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2.72%11.4mg

Magnesium

13.3%55.7mg

11.4 mgvs55.7 mg

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

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11%0.26mg

Manganese

14.5%0.33mg

0.26 mgvs0.33 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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6.8%47.6mg

Phosphorus

16%113mg

47.6 mgvs113 mg

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

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1.74%59mg

Potassium

3.25%110mg

59 mgvs110 mg

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

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20%11μg

Selenium

16.5%9.08μg

11 μgvs9.08 μg

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

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12.3%185mg

Sodium

0.1%1.54mg

185 mgvs1.54 mg

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

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3.6%0.4mg

Zinc

7.8%0.86mg

0.4 mgvs0.86 mg

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

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0.57%21g

Water

0.022%0.81g

21 gvs0.81 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 Oatmeal Reduced-calorie Bread vs Sunflower Seeds:

Oatmeal Reduced-calorie Bread has 2.2 times more Vitamin B2 and more Vitamin B12 than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.5 times more Vitamin B1, 10.7 times more Vitamin B6 and 1.5 times more Vitamin B9 than Oatmeal Reduced-calorie Bread.
Both Oatmeal Reduced-calorie Bread and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 and Vitamin B5 per 100 kcal.
Both Oatmeal Reduced-calorie Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin C in 100 kcal.

Comparing minerals per 100 calories for Oatmeal Reduced-calorie Bread vs Sunflower Seeds:

Oatmeal Reduced-calorie Bread has 4.1 times more Calcium, 1.2 times more Iron, 1.2 times more Selenium and 119.9 times more Sodium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 6.5 times more Copper, 4.9 times more Magnesium, 1.3 times more Manganese, 2.4 times more Phosphorus, 1.9 times more Potassium and 2.2 times more Zinc than Oatmeal Reduced-calorie Bread.

Comparison of macro-nutrients per 100 calories:

Oatmeal Reduced-calorie Bread has 2.9 times more Omega 3 and 6 times more Carbohydrate than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 5.3 times more Fat, 2.7 times more Saturated Fat and 6.4 times more Omega 6 than Oatmeal Reduced-calorie Bread.
Both Oatmeal Reduced-calorie Bread and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 100 kcal.
Both Oatmeal Reduced-calorie Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Oatmeal Reduced-calorie BreadVS Rye Reduced-calorie BreadSunflower SeedsVS Rye Reduced-calorie BreadOatmeal Reduced-calorie BreadVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Oatmeal Reduced-calorie BreadVS Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Oatmeal Reduced-calorie Bread or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: