Comparing Nutrients in 500 calories White Gluten-free Bread made with rice flour, corn starch or tapiocaVS Sunflower Seeds

Weight per 500 calories

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

202g

Sunflower Seeds

85.6g

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 500 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%

500 kcal ▼

Macro Nutrients

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

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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11%10.6g

Fat

45.4%44g

10.6 gvs44 g

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

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6.16%1.97g

Saturated Fat

12%3.8g

1.97 gvs3.8 g

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

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1.9%0.03g

Omega 3

3.2%0.051g

0.03 gvs0.051 g

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

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5.9%1g

Omega 6

116%19.7g

1 gvs19.7 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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71%92g

Carbohydrate

13%17g

92 gvs17 g

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

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9.8%7.1g

Sugars

3.1%2.24g

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

7.1 gvs2.24 g

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

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2.8%2.04g

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]

2.04 gvsNA g

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

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%2g

Glucose

2 gvsNA g

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

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%0g

Sucrose

%2.14g

0 gvs2.14 g

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

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23%8.67g

Fiber

19.4%7.36g

8.67 gvs7.36 g

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

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15.5%8.7g

Protein

31.8%17.8g

8.7 gvs17.8 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

0.29%2.57μg

RAE, retinol activity equivalents

0 μgvs2.57 μg

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

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63%0.76mg

Vitamin B1

106%1.27mg

Thiamine

0.76 mgvs1.27 mg

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

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78.3%1mg

Vitamin B2

23.4%0.3mg

Riboflavin

1 mgvs0.3 mg

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

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35%5.6mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

5.6 mgvs7.14 mg

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

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Vitamin B5

19.3%0.97mg

Pantothenic acid

NA mgvs0.97 mg

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

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11.3%0.15mg

Vitamin B6

88.6%1.15mg

Pyridoxine

0.15 mgvs1.15 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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18%72.6μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

72.6 μgvs194 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

1.33%1.2mg

Ascorbic acid

0 mgvs1.2 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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8.06%1.2mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

1.2 mgvs30 mg

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

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0.5%0.6μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.6 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

28%278mg

Calcium

6.68%66.8mg

278 mgvs66.8 mg

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

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17%0.15mg

Copper

171%1.54mg

0.15 mgvs1.54 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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66.3%5.3mg

Iron

56%4.5mg

5.3 mgvs4.5 mg

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

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5.76%24mg

Magnesium

66.3%278mg

24 mgvs278 mg

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

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18.4%0.42mg

Manganese

72.6%1.67mg

0.42 mgvs1.67 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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14.7%103mg

Phosphorus

80.7%565mg

103 mgvs565 mg

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

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4.45%151mg

Potassium

16.2%552mg

151 mgvs552 mg

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

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1.47%0.81μg

Selenium

82.5%45.4μg

0.81 μgvs45.4 μg

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

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60%901mg

Sodium

0.51%7.7mg

901 mgvs7.7 mg

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

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8.8%0.97mg

Zinc

39%4.3mg

0.97 mgvs4.3 mg

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

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2.34%86.7g

Water

0.11%4.05g

86.7 gvs4.05 g

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

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Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.

Compare more foods per 500 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 500 calories White Gluten-free Bread made with rice flour, corn starch or tapiocaVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 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 500 kcal: