Comparing Nutrients in 500 calories White Reduced-calorie BreadVS Oil Roasted Sunflower Seeds

Weight per 500 calories

White Reduced-calorie Bread

242g

Oil Roasted Sunflower Seeds

84.5g

Oil Roasted Sunflower Seed Kernels have 2.9 times more energy per unit of mass than White Reduced-calorie Bread, which is very high in comparison to other foods. White Reduced-calorie Bread having above average energy density.

Which food has more nutrients per 500 calories - White Reduced-calorie Bread or Oil Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

White Reduced-calorie Bread

15%

10%

75%

Oil Roasted Sunflower Seeds

13%

73%

14%

500 kcal ▼

Macro Nutrients

White Reduced-calorie 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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6.23%6.04g

Fat

44.7%43.3g

6.04 gvs43.3 g

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

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4.14%1.33g

Saturated Fat

18.7%5.97g

1.33 gvs5.97 g

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

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4.23%0.068g

Omega 3

4.28%0.068g

0.068 gvs0.068 g

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

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7.54%1.3g

Omega 6

170%29g

1.3 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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82.3%107g

Carbohydrate

15%19.3g

107 gvs19.3 g

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

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16%11.5g

Sugars

3.62%2.63g

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

11.5 gvs2.63 g

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

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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]

NA gvs0 g

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

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Glucose

%0.63g

NA gvs0.63 g

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

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Sucrose

%2g

NA gvs2 g

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

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61.7%23.4g

Fiber

23.6%8.95g

23.4 gvs8.95 g

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

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37.5%21g

Protein

30.3%17g

21 gvs17 g

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

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Vitamins

White Reduced-calorie 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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82.5%0.99mg

Vitamin B1

22.5%0.27mg

Thiamine

0.99 mgvs0.27 mg

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

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53.7%0.7mg

Vitamin B2

18%0.24mg

Riboflavin

0.7 mgvs0.24 mg

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

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55%8.8mg

Vitamin B3

22%3.5mg

Niacin, nicotinic acid, niacinamide

8.8 mgvs3.5 mg

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

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22.3%1.1mg

Vitamin B5

117%5.86mg

Pantothenic acid

1.1 mgvs5.86 mg

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

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7.8%0.1mg

Vitamin B6

51.5%0.67mg

Pyridoxine

0.1 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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57.4%229μg

Vitamin B9

49.4%198μg

Folates and Folic Acid

229 μgvs198 μg

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

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28%0.68μg

Vitamin B12

0%0μg

Cobalamin

0.68 μgvs0 μg

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

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1.34%1.2mg

Vitamin C

1.03%0.93mg

Ascorbic acid

1.2 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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3.06%0.46mg

Vitamin E

205%30.7mg

Tocopherols and Tocotrienols

0.46 mgvs30.7 mg

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

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1.2%1.45μg

Vitamin K

2.2%2.6μg

Phytomenadione or phylloquinone

1.45 μgvs2.6 μg

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

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Minerals

White Reduced-calorie Breadvs Oil Roasted Sunflower Seeds

22.7%227mg

Calcium

7.35%73.5mg

227 mgvs73.5 mg

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

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88.6%0.8mg

Copper

169%1.52mg

0.8 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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96%7.7mg

Iron

45%3.6mg

7.7 mgvs3.6 mg

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

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13.2%55.6mg

Magnesium

25.5%107mg

55.6 mgvs107 mg

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

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41%0.94mg

Manganese

76.4%1.76mg

0.94 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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41.8%292mg

Phosphorus

137%962mg

292 mgvs962 mg

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

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5.4%184mg

Potassium

12%408mg

184 mgvs408 mg

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

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95%52.4μg

Selenium

120%66μg

52.4 μgvs66 μg

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

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77%1157mg

Sodium

0.17%2.53mg

1157 mgvs2.53 mg

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

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29.4%3.24mg

Zinc

40%4.4mg

3.24 mgvs4.4 mg

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

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2.8%104g

Water

0.035%1.3g

104 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 White Reduced-calorie Bread vs Oil Roasted Sunflower Seeds:

White Reduced-calorie Bread has 3.7 times more Vitamin B1, 3 times more Vitamin B2, 2.5 times more Vitamin B3 and more Vitamin B12 than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 5.3 times more Vitamin B5, 6.6 times more Vitamin B6 and 66.9 times more Vitamin E than White Reduced-calorie Bread.
Both White Reduced-calorie Bread and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B9 per 500 kcal.
Both White Reduced-calorie Bread as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for White Reduced-calorie Bread vs Oil Roasted Sunflower Seeds:

White Reduced-calorie Bread has 3.1 times more Calcium, 2.1 times more Iron and 456.6 times more Sodium than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Copper, 1.9 times more Magnesium, 1.9 times more Manganese, 3.3 times more Phosphorus, 2.2 times more Potassium, 1.3 times more Selenium and 1.4 times more Zinc than White Reduced-calorie Bread.

Comparison of macro-nutrients per 500 calories:

White Reduced-calorie Bread has 5.5 times more Carbohydrate, 4.4 times more Sugars, 2.6 times more Fiber and 1.2 times more Protein than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 7.2 times more Fat, 4.5 times more Saturated Fat and 22.5 times more Omega 6 than White Reduced-calorie Bread.
Both White Reduced-calorie Bread and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both White Reduced-calorie Bread as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

White Reduced-calorie BreadVS Rice Bran BreadOil Roasted Sunflower SeedsVS Rice Bran BreadWhite Reduced-calorie BreadVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories White Reduced-calorie BreadVS Oil Roasted Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - White Reduced-calorie Bread or Oil Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: