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

Weight per 100 calories

Wheat Reduced-calorie Bread

46g

Sunflower Seeds

17g

Dried Sunflower Seed Kernels have 2.7 times more energy per unit of mass than Wheat Reduced-calorie Bread, which is very high in comparison to other foods. Wheat Reduced-calorie Bread having above average energy density.

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

Macros Ratio

Protein Fat Carbs

Wheat Reduced-calorie Bread

21%

11%

68%

Sunflower Seeds

13%

74%

13%

100 kcal ▼

Macro Nutrients

Wheat 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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1.4%1.35g

Fat

9.1%8.8g

1.35 gvs8.8 g

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

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1.2%0.39g

Saturated Fat

2.4%0.76g

0.39 gvs0.76 g

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

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2.53%0.041g

Omega 3

0.64%0.01g

0.041 gvs0.01 g

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

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3%0.51g

Omega 6

23.2%3.95g

0.51 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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15%19.6g

Carbohydrate

2.63%3.42g

19.6 gvs3.42 g

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

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2.36%1.7g

Sugars

0.62%0.45g

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

1.7 gvs0.45 g

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

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1.03%0.75g

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]

0.75 gvsNA g

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

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%0.44g

Glucose

0.44 gvsNA g

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

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%0g

Sucrose

%0.43g

0 gvs0.43 g

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

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13.5%5.1g

Fiber

3.88%1.47g

5.1 gvs1.47 g

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

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11%6.14g

Protein

6.35%3.56g

6.14 gvs3.56 g

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

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Vitamins

Wheat 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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13.4%0.16mg

Vitamin B1

21%0.25mg

Thiamine

0.16 mgvs0.25 mg

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

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4.96%0.065mg

Vitamin B2

4.68%0.061mg

Riboflavin

0.065 mgvs0.061 mg

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

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11%1.74mg

Vitamin B3

8.92%1.43mg

Niacin, nicotinic acid, niacinamide

1.74 mgvs1.43 mg

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

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Vitamin B5

3.87%0.19mg

Pantothenic acid

NA mgvs0.19 mg

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

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2.13%0.028mg

Vitamin B6

17.7%0.23mg

Pyridoxine

0.028 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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10.5%42μg

Vitamin B9

9.7%39μg

Folates and Folic Acid

42 μgvs39 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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0.051%0.046mg

Vitamin C

0.27%0.24mg

Ascorbic acid

0.046 mgvs0.24 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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0.74%0.11mg

Vitamin E

40%6.02mg

Tocopherols and Tocotrienols

0.11 mgvs6.02 mg

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

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0.077%0.092μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.092 μgvs0 μg

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

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Minerals

Wheat Reduced-calorie Breadvs Sunflower Seeds

7.5%75mg

Calcium

1.34%13.4mg

75 mgvs13.4 mg

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

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8.76%0.079mg

Copper

34.2%0.31mg

0.079 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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16.8%1.34mg

Iron

11.2%0.9mg

1.34 mgvs0.9 mg

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

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4.7%20mg

Magnesium

13.3%55.7mg

20 mgvs55.7 mg

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

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24.2%0.56mg

Manganese

14.5%0.33mg

0.56 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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9.8%68.7mg

Phosphorus

16%113mg

68.7 mgvs113 mg

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

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2.03%69mg

Potassium

3.25%110mg

69 mgvs110 mg

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

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25.5%14μg

Selenium

16.5%9.08μg

14 μgvs9.08 μg

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

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10%153mg

Sodium

0.1%1.54mg

153 mgvs1.54 mg

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

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5.66%0.62mg

Zinc

7.8%0.86mg

0.62 mgvs0.86 mg

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

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0.49%18.2g

Water

0.022%0.81g

18.2 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 Wheat Reduced-calorie Bread vs Sunflower Seeds:

Wheat Reduced-calorie Bread has 1.2 times more Vitamin B3 than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.6 times more Vitamin B1, 8.3 times more Vitamin B6 and 54.5 times more Vitamin E than Wheat Reduced-calorie Bread.
Both Wheat Reduced-calorie Bread and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B9 per 100 kcal.
Both Wheat Reduced-calorie Bread as well as Dried 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 Wheat Reduced-calorie Bread vs Sunflower Seeds:

Wheat Reduced-calorie Bread has 5.6 times more Calcium, 1.5 times more Iron, 1.7 times more Manganese, 1.5 times more Selenium and 99.3 times more Sodium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 3.9 times more Copper, 2.8 times more Magnesium, 1.6 times more Phosphorus, 1.6 times more Potassium and 1.4 times more Zinc than Wheat Reduced-calorie Bread.

Comparison of macro-nutrients per 100 calories:

Wheat Reduced-calorie Bread has 3.9 times more Omega 3, 5.7 times more Carbohydrate, 3.8 times more Sugars, 3.5 times more Fiber and 1.7 times more Protein than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 6.5 times more Fat, 2 times more Saturated Fat and 7.8 times more Omega 6 than Wheat Reduced-calorie Bread.
Both Wheat Reduced-calorie Bread and Dried Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
Both Wheat 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:

Wheat Reduced-calorie BreadVS White Reduced-calorie BreadSunflower SeedsVS White Reduced-calorie BreadWheat Reduced-calorie BreadVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

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

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: