Comparing Nutrients in 100 calories Sunflower SeedsVS Wheat Reduced-calorie Bread

Weight per 100 calories

Sunflower Seeds

17g

Wheat Reduced-calorie Bread

46g

Sunflower Seeds have 2.7 times more energy per 100g than Wheat Reduced-calorie Bread. It has very high energy density when compared to other foods. Wheat Reduced-calorie Bread having above average energy density.

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

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Wheat Reduced-calorie Bread

21%

11%

68%

100 kcal ▼

Macro Nutrients

Sunflower Seedsvs Wheat Reduced-calorie Bread

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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9.1%8.8g

Fat

1.4%1.35g

8.8 gvs1.35 g

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

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2.4%0.76g

Saturated Fat

1.2%0.39g

0.76 gvs0.39 g

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

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0.64%0.01g

Omega 3

2.53%0.041g

0.01 gvs0.041 g

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

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23.2%3.95g

Omega 6

3%0.51g

3.95 gvs0.51 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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2.63%3.42g

Carbohydrate

15%19.6g

3.42 gvs19.6 g

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

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0.62%0.45g

Sugars

2.36%1.7g

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

0.45 gvs1.7 g

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

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Fructose

1.03%0.75g

≤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 gvs0.75 g

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

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Glucose

%0.44g

NA gvs0.44 g

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

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%0.43g

Sucrose

%0g

0.43 gvs0 g

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

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3.88%1.47g

Fiber

13.5%5.1g

1.47 gvs5.1 g

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

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6.35%3.56g

Protein

11%6.14g

3.56 gvs6.14 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Sunflower Seedsvs Wheat Reduced-calorie Bread

0.057%0.51μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0.51 μgvs0 μg

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

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21%0.25mg

Vitamin B1

13.4%0.16mg

Thiamine

0.25 mgvs0.16 mg

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

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4.68%0.061mg

Vitamin B2

4.96%0.065mg

Riboflavin

0.061 mgvs0.065 mg

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

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8.92%1.43mg

Vitamin B3

11%1.74mg

Niacin, nicotinic acid, niacinamide

1.43 mgvs1.74 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

3.87%0.19mg

Vitamin B5

Pantothenic acid

0.19 mgvsNA mg

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

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

17.7%0.23mg

Vitamin B6

2.13%0.028mg

Pyridoxine

0.23 mgvs0.028 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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9.7%39μg

Vitamin B9

10.5%42μg

Folates and Folic Acid

39 μgvs42 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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0.27%0.24mg

Vitamin C

0.051%0.046mg

Ascorbic acid

0.24 mgvs0.046 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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40%6.02mg

Vitamin E

0.74%0.11mg

Tocopherols and Tocotrienols

6.02 mgvs0.11 mg

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

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0%0μg

Vitamin K

0.077%0.092μg

Phytomenadione or phylloquinone

0 μgvs0.092 μg

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

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Minerals

Sunflower Seedsvs Wheat Reduced-calorie Bread

1.34%13.4mg

Calcium

7.5%75mg

13.4 mgvs75 mg

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

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34.2%0.31mg

Copper

8.76%0.079mg

0.31 mgvs0.079 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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11.2%0.9mg

Iron

16.8%1.34mg

0.9 mgvs1.34 mg

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

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13.3%55.7mg

Magnesium

4.7%20mg

55.7 mgvs20 mg

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

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14.5%0.33mg

Manganese

24.2%0.56mg

0.33 mgvs0.56 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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16%113mg

Phosphorus

9.8%68.7mg

113 mgvs68.7 mg

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

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3.25%110mg

Potassium

2.03%69mg

110 mgvs69 mg

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

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16.5%9.08μg

Selenium

25.5%14μg

9.08 μgvs14 μg

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

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0.1%1.54mg

Sodium

10%153mg

1.54 mgvs153 mg

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

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7.8%0.86mg

Zinc

5.66%0.62mg

0.86 mgvs0.62 mg

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

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0.022%0.81g

Water

0.49%18.2g

0.81 gvs18.2 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 Sunflower Seeds vs Wheat Reduced-calorie Bread:

Dried Sunflower Seed Kernels have 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 Dried Sunflower Seed Kernels and Wheat Reduced-calorie Bread have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per 100 kcal.
Both Dried Sunflower Seed Kernels as well as Wheat Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

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

Dried Sunflower Seed Kernels have 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.
While Wheat Reduced-calorie Bread contains 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.

Comparison of macro-nutrients per 100 calories:

Dried Sunflower Seed Kernels have 6.5 times more Fat, 2 times more Saturated Fat and 7.8 times more Omega 6 than Wheat Reduced-calorie Bread.
While Wheat Reduced-calorie Bread contains 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.
Both Dried Sunflower Seed Kernels and Wheat Reduced-calorie Bread have similar amounts of Energy per 100 kcal.
Both Dried Sunflower Seed Kernels as well as Wheat Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsWheat Reduced-calorie BreadVS Roasted Sunflower SeedsSunflower SeedsVS White Reduced-calorie BreadWheat Reduced-calorie BreadVS White Reduced-calorie Bread

Compare Foods

Comparing Nutrients in 100 calories Sunflower SeedsVS Wheat Reduced-calorie Bread

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: