Comparing Nutrients in 100 calories Bread, whole-wheat, prepared from recipe, toastedVS Roasted Sunflower Seeds

Weight per 100 calories

Bread, whole-wheat, prepared from recipe, toasted

32.8g

Roasted Sunflower Seeds

17g

Dry Roasted Sunflower Seed Kernels no Salt have 1.9 times more energy per unit of mass than Bread, whole-wheat, prepared from recipe, toasted, which is very high in comparison to other foods. Bread, whole-wheat, prepared from recipe, toasted having high energy density.

Which food has more nutrients per 100 calories - Bread, whole-wheat, prepared from recipe, toasted or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Bread, whole-wheat, prepared from recipe, toasted

12%

17%

71%

Roasted Sunflower Seeds

12%

72%

16%

100 kcal ▼

Macro Nutrients

Bread, whole-wheat, prepared from recipe, toastedvs 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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2%1.93g

Fat

8.82%8.56g

1.93 gvs8.56 g

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

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0.9%0.29g

Saturated Fat

2.8%0.9g

0.29 gvs0.9 g

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

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7.15%0.11g

Omega 3

0.74%0.012g

0.11 gvs0.012 g

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

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5.55%0.94g

Omega 6

33%5.63g

0.94 gvs5.63 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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14.2%18.5g

Carbohydrate

3.2%4.14g

18.5 gvs4.14 g

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

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1.9%1.4g

Sugars

0.65%0.47g

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

1.4 gvs0.47 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

NA gvsNA g

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

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5.8%2.2g

Fiber

5%1.9g

2.2 gvs1.9 g

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

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5.4%3g

Protein

5.93%3.32g

3 gvs3.32 g

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

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Vitamins

Bread, whole-wheat, prepared from recipe, toastedvs 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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7.27%0.087mg

Vitamin B1

1.5%0.018mg

Thiamine

0.087 mgvs0.018 mg

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

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5.67%0.074mg

Vitamin B2

3.25%0.042mg

Riboflavin

0.074 mgvs0.042 mg

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

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8.08%1.3mg

Vitamin B3

7.56%1.2mg

Niacin, nicotinic acid, niacinamide

1.3 mgvs1.2 mg

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

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2.2%0.11mg

Vitamin B5

24%1.2mg

Pantothenic acid

0.11 mgvs1.2 mg

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

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4.97%0.065mg

Vitamin B6

10.6%0.14mg

Pyridoxine

0.065 mgvs0.14 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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5.5%22μg

Vitamin B9

10%40.7μg

Folates and Folic Acid

22 μgvs40.7 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%0mg

Vitamin C

0.27%0.24mg

Ascorbic acid

0 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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1.84%0.28mg

Vitamin E

30%4.5mg

Tocopherols and Tocotrienols

0.28 mgvs4.5 mg

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

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2.84%3.4μg

Vitamin K

0.39%0.46μg

Phytomenadione or phylloquinone

3.4 μgvs0.46 μg

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

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Minerals

Bread, whole-wheat, prepared from recipe, toastedvs Roasted Sunflower Seeds

1.2%12mg

Calcium

1.2%12mg

12 mgvs12 mg

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

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10%0.091mg

Copper

35%0.31mg

0.091 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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14%1.1mg

Iron

8.16%0.65mg

1.1 mgvs0.65 mg

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

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6.95%29mg

Magnesium

5.28%22mg

29 mgvs22 mg

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

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29.5%0.68mg

Manganese

15.8%0.36mg

0.68 mgvs0.36 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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9.6%67.2mg

Phosphorus

28.4%198mg

67.2 mgvs198 mg

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

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3.33%113mg

Potassium

4.3%146mg

113 mgvs146 mg

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

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25.3%14μg

Selenium

24.8%13.6μg

14 μgvs13.6 μg

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

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8.33%125mg

Sodium

0.034%0.52mg

125 mgvs0.52 mg

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

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4.9%0.54mg

Zinc

8.26%0.91mg

0.54 mgvs0.91 mg

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

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0.23%8.52g

Water

0.006%0.21g

8.52 gvs0.21 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 Bread, whole-wheat, prepared from recipe, toasted vs Roasted Sunflower Seeds:

Bread, whole-wheat, prepared from recipe, toasted has 4.8 times more Vitamin B1, 1.7 times more Vitamin B2 and 7.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 10.9 times more Vitamin B5, 2.1 times more Vitamin B6, 1.9 times more Vitamin B9 and 16.3 times more Vitamin E than Bread, whole-wheat, prepared from recipe, toasted.
Both Bread, whole-wheat, prepared from recipe, toasted and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 100 kcal.
Both Bread, whole-wheat, prepared from recipe, toasted as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Bread, whole-wheat, prepared from recipe, toasted vs Roasted Sunflower Seeds:

Bread, whole-wheat, prepared from recipe, toasted has 1.7 times more Iron, 1.3 times more Magnesium, 1.9 times more Manganese and 242.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 3.4 times more Copper, 3 times more Phosphorus, 1.3 times more Potassium and 1.7 times more Zinc than Bread, whole-wheat, prepared from recipe, toasted.
Both Bread, whole-wheat, prepared from recipe, toasted and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium and Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Bread, whole-wheat, prepared from recipe, toasted has 9.7 times more Omega 3, 4.5 times more Carbohydrate and 2.9 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 4.4 times more Fat, 3.1 times more Saturated Fat and 6 times more Omega 6 than Bread, whole-wheat, prepared from recipe, toasted.
Both Bread, whole-wheat, prepared from recipe, toasted and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fiber and Protein per 100 kcal.
Both Bread, whole-wheat, prepared from recipe, toasted as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Bread, whole-wheat, prepared from recipe, toastedVS Dry Bread Crumbs Roasted Sunflower SeedsVS Dry Bread Crumbs Bread, whole-wheat, prepared from recipe, toastedVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Bread, whole-wheat, prepared from recipe, toastedVS Roasted Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Bread, whole-wheat, prepared from recipe, toasted or Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: