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

Weight per 100 calories

Bread, whole-wheat, prepared from recipe, toasted

32.8g

Oil Roasted Sunflower Seeds

17g

Oil Roasted Sunflower Seed Kernels 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 Oil Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Bread, whole-wheat, prepared from recipe, toasted

12%

17%

71%

Oil Roasted Sunflower Seeds

13%

73%

14%

100 kcal ▼

Macro Nutrients

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

Fat

8.93%8.67g

1.93 gvs8.67 g

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

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0.9%0.29g

Saturated Fat

3.73%1.2g

0.29 gvs1.2 g

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

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7.15%0.11g

Omega 3

0.86%0.014g

0.11 gvs0.014 g

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

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5.55%0.94g

Omega 6

34%5.78g

0.94 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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14.2%18.5g

Carbohydrate

2.97%3.87g

18.5 gvs3.87 g

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

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1.9%1.4g

Sugars

0.72%0.53g

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

1.4 gvs0.53 g

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

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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]

NA gvs0 g

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

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Glucose

%0.13g

NA gvs0.13 g

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

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Sucrose

%0.4g

NA gvs0.4 g

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

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5.8%2.2g

Fiber

4.7%1.8g

2.2 gvs1.8 g

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

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5.4%3g

Protein

6.05%3.4g

3 gvs3.4 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 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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7.27%0.087mg

Vitamin B1

4.5%0.054mg

Thiamine

0.087 mgvs0.054 mg

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

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5.67%0.074mg

Vitamin B2

3.64%0.047mg

Riboflavin

0.074 mgvs0.047 mg

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

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8.08%1.3mg

Vitamin B3

4.36%0.7mg

Niacin, nicotinic acid, niacinamide

1.3 mgvs0.7 mg

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

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2.2%0.11mg

Vitamin B5

23.4%1.17mg

Pantothenic acid

0.11 mgvs1.17 mg

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

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4.97%0.065mg

Vitamin B6

10.3%0.13mg

Pyridoxine

0.065 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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5.5%22μg

Vitamin B9

9.9%39.5μg

Folates and Folic Acid

22 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%0mg

Vitamin C

0.21%0.19mg

Ascorbic acid

0 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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1.84%0.28mg

Vitamin E

41%6.14mg

Tocopherols and Tocotrienols

0.28 mgvs6.14 mg

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

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2.84%3.4μg

Vitamin K

0.44%0.52μg

Phytomenadione or phylloquinone

3.4 μgvs0.52 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 Oil Roasted Sunflower Seeds

1.2%12mg

Calcium

1.47%14.7mg

12 mgvs14.7 mg

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

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10%0.091mg

Copper

34%0.3mg

0.091 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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14%1.1mg

Iron

9.04%0.72mg

1.1 mgvs0.72 mg

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

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6.95%29mg

Magnesium

5.1%21.5mg

29 mgvs21.5 mg

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

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29.5%0.68mg

Manganese

15.3%0.35mg

0.68 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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9.6%67.2mg

Phosphorus

27.5%192mg

67.2 mgvs192 mg

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

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3.33%113mg

Potassium

2.4%81.6mg

113 mgvs81.6 mg

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

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25.3%14μg

Selenium

24%13.2μg

14 μgvs13.2 μg

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

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8.33%125mg

Sodium

0.034%0.51mg

125 mgvs0.51 mg

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

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4.9%0.54mg

Zinc

8%0.88mg

0.54 mgvs0.88 mg

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

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0.23%8.52g

Water

0.007%0.26g

8.52 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 Bread, whole-wheat, prepared from recipe, toasted vs Oil Roasted Sunflower Seeds:

Bread, whole-wheat, prepared from recipe, toasted has 1.6 times more Vitamin B1, 1.6 times more Vitamin B2, 1.9 times more Vitamin B3 and 6.5 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 10.6 times more Vitamin B5, 2.1 times more Vitamin B6, 1.8 times more Vitamin B9 and 22.3 times more Vitamin E than Bread, whole-wheat, prepared from recipe, toasted.
Both Bread, whole-wheat, prepared from recipe, toasted as well as Oil Roasted Sunflower Seed Kernels 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 Oil Roasted Sunflower Seeds:

Bread, whole-wheat, prepared from recipe, toasted has 1.5 times more Iron, 1.4 times more Magnesium, 1.9 times more Manganese, 1.4 times more Potassium and 246.5 times more Sodium than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 3.3 times more Copper, 2.9 times more Phosphorus and 1.6 times more Zinc than Bread, whole-wheat, prepared from recipe, toasted.
Both Bread, whole-wheat, prepared from recipe, toasted and Oil Roasted Sunflower Seed Kernels 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 8.4 times more Omega 3, 4.8 times more Carbohydrate, 2.6 times more Sugars and 1.2 times more Fiber than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 4.5 times more Fat, 4.2 times more Saturated Fat and 6.1 times more Omega 6 than Bread, whole-wheat, prepared from recipe, toasted.
Both Bread, whole-wheat, prepared from recipe, toasted and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy and Protein per 100 kcal.
Both Bread, whole-wheat, prepared from recipe, toasted 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:

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

Compare Foods

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

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: