Comparing Nutrients in 300 calories Roasted Sunflower SeedsVS White Reduced-calorie Bread

Weight per 300 calories

Roasted Sunflower Seeds

51.5g

White Reduced-calorie Bread

145g

Roasted Sunflower Seeds have 2.8 times more energy per 100g than White Reduced-calorie Bread. It has very high energy density when compared to other foods. White Reduced-calorie Bread having above average energy density.

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or White Reduced-calorie Bread?

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds

12%

72%

16%

White Reduced-calorie Bread

15%

10%

75%

300 kcal ▼

Macro Nutrients

Roasted Sunflower Seedsvs White Reduced-calorie Bread

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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26.5%25.7g

Fat

3.74%3.62g

25.7 gvs3.62 g

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

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8.4%2.7g

Saturated Fat

2.5%0.8g

2.7 gvs0.8 g

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

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2.22%0.036g

Omega 3

2.54%0.041g

0.036 gvs0.041 g

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

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99%17g

Omega 6

4.53%0.77g

17 gvs0.77 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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9.54%12.4g

Carbohydrate

49.4%64.2g

12.4 gvs64.2 g

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

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1.94%1.4g

Sugars

9.5%6.9g

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

1.4 gvs6.9 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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15%5.72g

Fiber

37%14g

5.72 gvs14 g

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

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17.8%9.96g

Protein

22.5%12.6g

9.96 gvs12.6 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

Roasted Sunflower Seedsvs White Reduced-calorie Bread

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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4.55%0.055mg

Vitamin B1

49.5%0.59mg

Thiamine

0.055 mgvs0.59 mg

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

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9.75%0.13mg

Vitamin B2

32.2%0.42mg

Riboflavin

0.13 mgvs0.42 mg

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

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22.7%3.63mg

Vitamin B3

33%5.28mg

Niacin, nicotinic acid, niacinamide

3.63 mgvs5.28 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

72.6%3.63mg

Vitamin B5

13.4%0.67mg

Pantothenic acid

3.63 mgvs0.67 mg

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

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32%0.41mg

Vitamin B6

4.7%0.061mg

Pyridoxine

0.41 mgvs0.061 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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30.5%122μg

Vitamin B9

34.4%138μg

Folates and Folic Acid

122 μgvs138 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

17%0.41μg

Cobalamin

0 μgvs0.41 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.8%0.72mg

Vitamin C

0.81%0.72mg

Ascorbic acid

0.72 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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89.7%13.5mg

Vitamin E

1.84%0.28mg

Tocopherols and Tocotrienols

13.5 mgvs0.28 mg

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

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1.16%1.4μg

Vitamin K

0.72%0.87μg

Phytomenadione or phylloquinone

1.4 μgvs0.87 μg

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

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Minerals

Roasted Sunflower Seedsvs White Reduced-calorie Bread

3.6%36mg

Calcium

13.6%136mg

36 mgvs136 mg

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

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105%0.94mg

Copper

53%0.48mg

0.94 mgvs0.48 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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24.5%1.96mg

Iron

57.8%4.62mg

1.96 mgvs4.62 mg

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

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16%66.5mg

Magnesium

7.94%33.3mg

66.5 mgvs33.3 mg

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

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47.3%1.1mg

Manganese

24.6%0.57mg

1.1 mgvs0.57 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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85%595mg

Phosphorus

25%175mg

595 mgvs175 mg

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

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13%438mg

Potassium

3.24%110mg

438 mgvs110 mg

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

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74.3%41μg

Selenium

57%31.4μg

41 μgvs31.4 μg

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

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0.1%1.55mg

Sodium

46.3%694mg

1.55 mgvs694 mg

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

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24.8%2.73mg

Zinc

17.7%1.94mg

2.73 mgvs1.94 mg

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

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0.017%0.62g

Water

1.7%62g

0.62 gvs62 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 Roasted Sunflower Seeds vs White Reduced-calorie Bread:

Dry Roasted Sunflower Seed Kernels no Salt have 5.4 times more Vitamin B5, 6.8 times more Vitamin B6 and 48.9 times more Vitamin E than White Reduced-calorie Bread.
While White Reduced-calorie Bread contains 10.9 times more Vitamin B1, 3.3 times more Vitamin B2, 1.5 times more Vitamin B3 and more Vitamin B12 than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and White Reduced-calorie Bread have similar amounts of Vitamin B9 per 300 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as White Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs White Reduced-calorie Bread:

Dry Roasted Sunflower Seed Kernels no Salt have 2 times more Copper, 2 times more Magnesium, 1.9 times more Manganese, 3.4 times more Phosphorus, 4 times more Potassium, 1.3 times more Selenium and 1.4 times more Zinc than White Reduced-calorie Bread.
While White Reduced-calorie Bread contains 3.8 times more Calcium, 2.4 times more Iron and 448.9 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 300 calories:

Dry Roasted Sunflower Seed Kernels no Salt have 7.1 times more Fat, 3.4 times more Saturated Fat and 22 times more Omega 6 than White Reduced-calorie Bread.
While White Reduced-calorie Bread contains 5.2 times more Carbohydrate, 4.9 times more Sugars, 2.5 times more Fiber and 1.3 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and White Reduced-calorie Bread have similar amounts of Energy per 300 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as White Reduced-calorie Bread have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Roasted Sunflower SeedsVS Oil Roasted Sunflower SeedsWhite Reduced-calorie BreadVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Rice Bran BreadWhite Reduced-calorie BreadVS Rice Bran Bread

Compare Foods

Comparing Nutrients in 300 calories Roasted Sunflower SeedsVS White Reduced-calorie Bread

Weight per 300 calories

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or White Reduced-calorie Bread?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: