Comparing Nutrients in 300 calories White Gluten-free Bread made with rice flour, corn starch or tapiocaVS Sunflower Seeds

Weight per 300 calories

White Gluten-free Bread made with rice flour, corn starch or tapioca

121g

Sunflower Seeds

51.4g

Dried Sunflower Seed Kernels have 2.4 times more energy per unit of mass than White Gluten-free Bread made with rice flour, corn starch, and/or tapioca, which is very high in comparison to other foods. White Gluten-free Bread made with rice flour, corn starch or tapioca having above average energy density.

Which food has more nutrients per 300 calories - White Gluten-free Bread made with rice flour, corn starch or tapioca or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

White Gluten-free Bread made with rice flour, corn starch or tapioca

19%

74%

Sunflower Seeds

13%

74%

13%

300 kcal ▼

Macro Nutrients

White Gluten-free Bread made with rice flour, corn starch or tapiocavs Sunflower Seeds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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6.53%6.34g

Fat

27.3%26.4g

6.34 gvs26.4 g

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

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3.7%1.2g

Saturated Fat

7.15%2.3g

1.2 gvs2.3 g

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

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1.13%0.018g

Omega 3

1.93%0.031g

0.018 gvs0.031 g

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

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3.53%0.6g

Omega 6

69.7%12g

0.6 gvs12 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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42.6%55.4g

Carbohydrate

7.9%10.3g

55.4 gvs10.3 g

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

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5.9%4.27g

Sugars

1.86%1.35g

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

4.27 gvs1.35 g

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

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1.7%1.22g

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]

1.22 gvsNA g

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

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%1.2g

Glucose

1.2 gvsNA g

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

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%0g

Sucrose

%1.3g

0 gvs1.3 g

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

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13.7%5.2g

Fiber

11.6%4.4g

5.2 gvs4.4 g

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

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9.3%5.2g

Protein

19%10.7g

5.2 gvs10.7 g

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

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Vitamins

White Gluten-free Bread made with rice flour, corn starch or tapiocavs Sunflower Seeds

0%0μg

Vitamin A

0.17%1.54μg

RAE, retinol activity equivalents

0 μgvs1.54 μg

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

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38%0.45mg

Vitamin B1

63.4%0.76mg

Thiamine

0.45 mgvs0.76 mg

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

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47%0.61mg

Vitamin B2

14%0.18mg

Riboflavin

0.61 mgvs0.18 mg

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

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21%3.36mg

Vitamin B3

26.8%4.3mg

Niacin, nicotinic acid, niacinamide

3.36 mgvs4.3 mg

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

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Vitamin B5

11.6%0.58mg

Pantothenic acid

NA mgvs0.58 mg

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

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6.8%0.088mg

Vitamin B6

53%0.69mg

Pyridoxine

0.088 mgvs0.69 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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11%43.5μg

Vitamin B9

29%117μg

Folates and Folic Acid

43.5 μgvs117 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

0.8%0.72mg

Ascorbic acid

0 mgvs0.72 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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4.84%0.73mg

Vitamin E

120%18mg

Tocopherols and Tocotrienols

0.73 mgvs18 mg

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

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0.3%0.36μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.36 μgvs0 μg

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

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Minerals

White Gluten-free Bread made with rice flour, corn starch or tapiocavs Sunflower Seeds

16.7%167mg

Calcium

4%40mg

167 mgvs40 mg

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

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10%0.091mg

Copper

103%0.92mg

0.091 mgvs0.92 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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39.8%3.2mg

Iron

33.7%2.7mg

3.2 mgvs2.7 mg

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

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3.46%14.5mg

Magnesium

39.8%167mg

14.5 mgvs167 mg

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

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11%0.25mg

Manganese

43.6%1mg

0.25 mgvs1 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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8.8%61.7mg

Phosphorus

48.4%339mg

61.7 mgvs339 mg

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

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2.67%91mg

Potassium

9.75%331mg

91 mgvs331 mg

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

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0.88%0.48μg

Selenium

49.5%27.2μg

0.48 μgvs27.2 μg

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

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36%541mg

Sodium

0.31%4.62mg

541 mgvs4.62 mg

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

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5.28%0.58mg

Zinc

23.3%2.57mg

0.58 mgvs2.57 mg

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

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1.4%52g

Water

0.066%2.43g

52 gvs2.43 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of White Gluten-free Bread made with rice flour, corn starch or tapioca vs Sunflower Seeds:

White Gluten-free Bread made with rice flour, corn starch, and/or tapioca has 3.3 times more Vitamin B2 than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.7 times more Vitamin B1, 1.3 times more Vitamin B3, 7.8 times more Vitamin B6, 2.7 times more Vitamin B9 and 24.9 times more Vitamin E than White Gluten-free Bread made with rice flour, corn starch, and/or tapioca.
Both White Gluten-free Bread made with rice flour, corn starch, and/or tapioca as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for White Gluten-free Bread made with rice flour, corn starch or tapioca vs Sunflower Seeds:

White Gluten-free Bread made with rice flour, corn starch, and/or tapioca has 4.2 times more Calcium and 117 times more Sodium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 10.2 times more Copper, 11.5 times more Magnesium, 3.9 times more Manganese, 5.5 times more Phosphorus, 3.7 times more Potassium, 56.3 times more Selenium and 4.4 times more Zinc than White Gluten-free Bread made with rice flour, corn starch, and/or tapioca.
Both White Gluten-free Bread made with rice flour, corn starch, and/or tapioca and Dried Sunflower Seed Kernels have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

White Gluten-free Bread made with rice flour, corn starch, and/or tapioca has 5.4 times more Carbohydrate and 3.2 times more Sugars than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 4.2 times more Fat, 1.9 times more Saturated Fat, 19.7 times more Omega 6 and 2 times more Protein than White Gluten-free Bread made with rice flour, corn starch, and/or tapioca.
Both White Gluten-free Bread made with rice flour, corn starch, and/or tapioca and Dried Sunflower Seed Kernels have similar amounts of Energy and Fiber per 300 kcal.
Both White Gluten-free Bread made with rice flour, corn starch, and/or tapioca as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

White Gluten-free Bread made with rice flour, corn starch or tapiocaVS White Gluten-Free Bread made with tapioca starch and brown rice flourSunflower SeedsVS White Gluten-Free Bread made with tapioca starch and brown rice flourWhite Gluten-free Bread made with rice flour, corn starch or tapiocaVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories White Gluten-free Bread made with rice flour, corn starch or tapiocaVS Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - White Gluten-free Bread made with rice flour, corn starch or tapioca or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: