Comparing Nutrients in 500 calories Multi-grain BreadVS Oil Roasted Sunflower Seeds

Weight per 500 calories

Multi-grain Bread

189g

Oil Roasted Sunflower Seeds

84.5g

Oil Roasted Sunflower Seed Kernels have 2.2 times more energy per unit of mass than Multi-grain Bread, which is very high in comparison to other foods. Multi-grain Bread having high energy density.

Which food has more nutrients per 500 calories - Multi-grain Bread or Oil Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Multi-grain Bread

20%

14%

66%

Oil Roasted Sunflower Seeds

13%

73%

14%

500 kcal ▼

Macro Nutrients

Multi-grain Breadvs Oil Roasted 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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8.23%8g

Fat

44.7%43.3g

8 gvs43.3 g

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

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5.14%1.65g

Saturated Fat

18.7%5.97g

1.65 gvs5.97 g

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

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24%0.39g

Omega 3

4.28%0.068g

0.39 gvs0.068 g

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

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18.5%3.15g

Omega 6

170%29g

3.15 gvs29 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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63%81.8g

Carbohydrate

15%19.3g

81.8 gvs19.3 g

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

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16.6%12g

Sugars

3.62%2.63g

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

12 gvs2.63 g

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

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6.38%4.62g

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]

4.62 gvs0 g

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

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%3.2g

Glucose

%0.63g

3.2 gvs0.63 g

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

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%0g

Sucrose

%2g

0 gvs2 g

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

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36.7%14g

Fiber

23.6%8.95g

14 gvs8.95 g

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

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45%25.2g

Protein

30.3%17g

25.2 gvs17 g

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

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Vitamins

Multi-grain Breadvs 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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44%0.53mg

Vitamin B1

22.5%0.27mg

Thiamine

0.53 mgvs0.27 mg

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

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19%0.25mg

Vitamin B2

18%0.24mg

Riboflavin

0.25 mgvs0.24 mg

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

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47.7%7.63mg

Vitamin B3

22%3.5mg

Niacin, nicotinic acid, niacinamide

7.63 mgvs3.5 mg

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

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12.7%0.63mg

Vitamin B5

117%5.86mg

Pantothenic acid

0.63 mgvs5.86 mg

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

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38%0.5mg

Vitamin B6

51.5%0.67mg

Pyridoxine

0.5 mgvs0.67 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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35.4%142μg

Vitamin B9

49.4%198μg

Folates and Folic Acid

142 μgvs198 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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0.21%0.19mg

Vitamin C

1.03%0.93mg

Ascorbic acid

0.19 mgvs0.93 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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4.65%0.7mg

Vitamin E

205%30.7mg

Tocopherols and Tocotrienols

0.7 mgvs30.7 mg

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

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2.2%2.64μg

Vitamin K

2.2%2.6μg

Phytomenadione or phylloquinone

2.64 μgvs2.6 μg

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

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Minerals

Multi-grain Breadvs Oil Roasted Sunflower Seeds

19.4%194mg

Calcium

7.35%73.5mg

194 mgvs73.5 mg

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

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59%0.53mg

Copper

169%1.52mg

0.53 mgvs1.52 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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59%4.7mg

Iron

45%3.6mg

4.7 mgvs3.6 mg

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

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35%147mg

Magnesium

25.5%107mg

147 mgvs107 mg

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

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166%3.82mg

Manganese

76.4%1.76mg

3.82 mgvs1.76 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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61.5%430mg

Phosphorus

137%962mg

430 mgvs962 mg

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

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12.8%434mg

Potassium

12%408mg

434 mgvs408 mg

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

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113%62μg

Selenium

120%66μg

62 μgvs66 μg

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

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48%719mg

Sodium

0.17%2.53mg

719 mgvs2.53 mg

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

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29%3.2mg

Zinc

40%4.4mg

3.2 mgvs4.4 mg

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

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1.9%69.7g

Water

0.035%1.3g

69.7 gvs1.3 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 Multi-grain Bread vs Oil Roasted Sunflower Seeds:

Multi-grain Bread has 1.9 times more Vitamin B1 and 2.2 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 9.2 times more Vitamin B5, 1.3 times more Vitamin B6, 1.4 times more Vitamin B9 and 44 times more Vitamin E than Multi-grain Bread.
Both Multi-grain Bread and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 per 500 kcal.
Both Multi-grain Bread as well as Oil Roasted 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 Multi-grain Bread vs Oil Roasted Sunflower Seeds:

Multi-grain Bread has 2.6 times more Calcium, 1.3 times more Iron, 1.4 times more Magnesium, 2.2 times more Manganese and 283.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 2.9 times more Copper, 2.2 times more Phosphorus and 1.4 times more Zinc than Multi-grain Bread.
Both Multi-grain Bread and Oil Roasted Sunflower Seed Kernels have similar amounts of Potassium and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Multi-grain Bread has 5.7 times more Omega 3, 4.2 times more Carbohydrate, 4.6 times more Sugars, more Fructose, 1.6 times more Fiber and 1.5 times more Protein than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 5.4 times more Fat, 3.6 times more Saturated Fat and 9.2 times more Omega 6 than Multi-grain Bread.
Both Multi-grain Bread and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Multi-grain Bread as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Multi-grain BreadVS Cookies, animal crackers (includes arrowroot, tea biscuits)Oil Roasted Sunflower SeedsVS Cookies, animal crackers (includes arrowroot, tea biscuits)Multi-grain BreadVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Multi-grain BreadVS Oil Roasted Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Multi-grain Bread or Oil Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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