Comparing Nutrients in 500 calories Toasted Multi-grain BreadVS Sunflower Seeds

Weight per 500 calories

Toasted Multi-grain Bread

174g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 2 times more energy per unit of mass than Toasted Multi-grain Bread with Whole-grain, which is very high in comparison to other foods. Toasted Multi-grain Bread having high energy density.

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

Macros Ratio

Protein Fat Carbs

Toasted Multi-grain Bread

20%

14%

66%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Toasted Multi-grain Breadvs 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

45.4%44g

8 gvs44 g

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

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5.14%1.65g

Saturated Fat

12%3.8g

1.65 gvs3.8 g

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

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24%0.39g

Omega 3

3.2%0.051g

0.39 gvs0.051 g

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

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18.5%3.15g

Omega 6

116%19.7g

3.15 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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63%81.8g

Carbohydrate

13%17g

81.8 gvs17 g

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

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16.6%12g

Sugars

3.1%2.24g

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

12 gvs2.24 g

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

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6.4%4.64g

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]

4.64 gvsNA g

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

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%3.2g

Glucose

3.2 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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37%14g

Fiber

19.4%7.36g

14 gvs7.36 g

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

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45%25.2g

Protein

31.8%17.8g

25.2 gvs17.8 g

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

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Vitamins

Toasted Multi-grain Breadvs 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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35%0.42mg

Vitamin B1

106%1.27mg

Thiamine

0.42 mgvs1.27 mg

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

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19%0.25mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.25 mgvs0.3 mg

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

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47.7%7.63mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

7.63 mgvs7.14 mg

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

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12.7%0.63mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

0.63 mgvs0.97 mg

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

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38%0.5mg

Vitamin B6

88.6%1.15mg

Pyridoxine

0.5 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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30.4%122μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

122 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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0.19%0.17mg

Vitamin C

1.33%1.2mg

Ascorbic acid

0.17 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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4.63%0.69mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

0.69 mgvs30 mg

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

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2.17%2.6μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

2.6 μgvs0 μg

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

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Minerals

Toasted Multi-grain Breadvs Sunflower Seeds

19.3%193mg

Calcium

6.68%66.8mg

193 mgvs66.8 mg

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

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59.2%0.53mg

Copper

171%1.54mg

0.53 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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59%4.72mg

Iron

56%4.5mg

4.72 mgvs4.5 mg

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

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35%148mg

Magnesium

66.3%278mg

148 mgvs278 mg

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

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166%3.82mg

Manganese

72.6%1.67mg

3.82 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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61.3%429mg

Phosphorus

80.7%565mg

429 mgvs565 mg

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

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12.8%434mg

Potassium

16.2%552mg

434 mgvs552 mg

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

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113%62μg

Selenium

82.5%45.4μg

62 μgvs45.4 μg

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

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48%719mg

Sodium

0.51%7.7mg

719 mgvs7.7 mg

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

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29%3.2mg

Zinc

39%4.3mg

3.2 mgvs4.3 mg

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

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1.48%54.6g

Water

0.11%4.05g

54.6 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 Toasted Multi-grain Bread vs Sunflower Seeds:

Dried Sunflower Seed Kernels contain 3 times more Vitamin B1, 1.5 times more Vitamin B5, 2.3 times more Vitamin B6, 1.6 times more Vitamin B9 and 43.4 times more Vitamin E than Toasted Multi-grain Bread with Whole-grain.
Both Toasted Multi-grain Bread with Whole-grain and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B3 per 500 kcal.
Both Toasted Multi-grain Bread with Whole-grain 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 Toasted Multi-grain Bread vs Sunflower Seeds:

Toasted Multi-grain Bread with Whole-grain has 2.9 times more Calcium, 2.3 times more Manganese, 1.4 times more Selenium and 93.3 times more Sodium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.9 times more Copper, 1.9 times more Magnesium, 1.3 times more Phosphorus, 1.3 times more Potassium and 1.3 times more Zinc than Toasted Multi-grain Bread with Whole-grain.
Both Toasted Multi-grain Bread with Whole-grain and Dried Sunflower Seed Kernels have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Toasted Multi-grain Bread with Whole-grain has 7.5 times more Omega 3, 4.8 times more Carbohydrate, 5.4 times more Sugars, 1.9 times more Fiber and 1.4 times more Protein than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 5.5 times more Fat, 2.3 times more Saturated Fat and 6.3 times more Omega 6 than Toasted Multi-grain Bread with Whole-grain.
Both Toasted Multi-grain Bread with Whole-grain and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Toasted Multi-grain Bread with Whole-grain as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Toasted Multi-grain BreadVS Oat Bran BreadSunflower SeedsVS Oat Bran BreadToasted Multi-grain BreadVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Toasted Multi-grain BreadVS Sunflower Seeds

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: