Comparing Nutrients in 500 calories Toasted BreadVS Sunflower Seeds

Weight per 500 calories

Toasted Bread

160g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 1.9 times more energy per unit of mass than Toasted Wheat Bread, which is very high in comparison to other foods. Toasted Bread having high energy density.

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

Macros Ratio

Protein Fat Carbs

Toasted Bread

17%

12%

71%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Toasted 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 .

Find Baked Products rich in Energy

7.03%6.82g

Fat

45.4%44g

6.82 gvs44 g

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

Find Baked Products rich in Fat

4.94%1.58g

Saturated Fat

12%3.8g

1.58 gvs3.8 g

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

Find Baked Products rich in Saturated Fat

16%0.26g

Omega 3

3.2%0.051g

0.26 gvs0.051 g

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

Find Baked Products rich in Omega 3

14.7%2.5g

Omega 6

116%19.7g

2.5 gvs19.7 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Baked Products rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Baked Products rich in Cholesterol

68.5%89g

Carbohydrate

13%17g

89 gvs17 g

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

Find Baked Products rich in Carbohydrate

14%10.3g

Sugars

3.1%2.24g

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

10.3 gvs2.24 g

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

Find Baked Products rich in Sugars

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 .

Find Baked Products rich in Fructose

Glucose

NA gvsNA g

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

Find Baked Products rich in Glucose

Sucrose

%2.14g

NA gvs2.14 g

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

Find Baked Products rich in Sucrose

19.8%7.5g

Fiber

19.4%7.36g

7.5 gvs7.36 g

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

Find Baked Products rich in Fiber

37%20.7g

Protein

31.8%17.8g

20.7 gvs17.8 g

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

Find Baked Products rich in Protein Buy premium vegan protein powder

Vitamins

Toasted 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 .

Find Baked Products rich in Vitamin A Buy Preformed Vegan Vitamin A

58.4%0.7mg

Vitamin B1

106%1.27mg

Thiamine

0.7 mgvs1.27 mg

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

Find Baked Products rich in Vitamin B1 Buy Vegan Vitamin B1

47%0.61mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.61 mgvs0.3 mg

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

Find Baked Products rich in Vitamin B2 Buy Vegan Vitamin B2

62.4%10mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

10 mgvs7.14 mg

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

Find Baked Products rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

14.6%0.73mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

0.73 mgvs0.97 mg

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

Find Baked Products rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

19%0.24mg

Vitamin B6

88.6%1.15mg

Pyridoxine

0.24 mgvs1.15 mg

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

Find Baked Products rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B7

34.3%137μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

137 μgvs194 μg

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

Find Baked Products rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Baked Products rich in Vitamin B12 Buy Vegan Vitamin B12

0.35%0.32mg

Vitamin C

1.33%1.2mg

Ascorbic acid

0.32 mgvs1.2 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Baked Products rich in Vitamin D Buy Vegan Vitamin D

2.56%0.38mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

0.38 mgvs30 mg

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

Find Baked Products rich in Vitamin E

7.6%9.1μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

9.1 μgvs0 μg

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

Find Baked Products rich in Vitamin K

Minerals

Toasted Breadvs Sunflower Seeds

26.4%264mg

Calcium

6.68%66.8mg

264 mgvs66.8 mg

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

Find Baked Products rich in Calcium

35%0.32mg

Copper

171%1.54mg

0.32 mgvs1.54 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Baked Products rich in Copper

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 .

Find Baked Products rich in Fluoride

81.7%6.53mg

Iron

56%4.5mg

6.53 mgvs4.5 mg

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

Find Baked Products rich in Iron

22.4%94mg

Magnesium

66.3%278mg

94 mgvs278 mg

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

Find Baked Products rich in Magnesium

96%2.2mg

Manganese

72.6%1.67mg

2.2 mgvs1.67 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Baked Products rich in Manganese

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 .

Find Baked Products rich in Molybdenum

43%300mg

Phosphorus

80.7%565mg

300 mgvs565 mg

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

Find Baked Products rich in Phosphorus

10.5%356mg

Potassium

16.2%552mg

356 mgvs552 mg

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

Find Baked Products rich in Potassium

97%53.4μg

Selenium

82.5%45.4μg

53.4 μgvs45.4 μg

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

Find Baked Products rich in Selenium

64%960mg

Sodium

0.51%7.7mg

960 mgvs7.7 mg

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

Find Baked Products rich in Sodium

21.3%2.35mg

Zinc

39%4.3mg

2.35 mgvs4.3 mg

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

Find Baked Products rich in Zinc

1.05%38.7g

Water

0.11%4.05g

38.7 gvs4.05 g

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

Find Baked Products rich in Water

Lets compare vitamin content per 500 calories of Toasted Bread vs Sunflower Seeds:

Toasted Wheat Bread has 2 times more Vitamin B2, 1.4 times more Vitamin B3 and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.8 times more Vitamin B1, 1.3 times more Vitamin B5, 4.7 times more Vitamin B6, 1.4 times more Vitamin B9 and 78.5 times more Vitamin E than Toasted Wheat Bread.
Both Toasted Wheat Bread as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Toasted Bread vs Sunflower Seeds:

Toasted Wheat Bread has 3.9 times more Calcium, 1.5 times more Iron, 1.3 times more Manganese and 124.6 times more Sodium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 4.9 times more Copper, 3 times more Magnesium, 1.9 times more Phosphorus, 1.6 times more Potassium and 1.8 times more Zinc than Toasted Wheat Bread.
Both Toasted Wheat Bread and Dried Sunflower Seed Kernels have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Toasted Wheat Bread has 5 times more Omega 3, 5.2 times more Carbohydrate and 4.6 times more Sugars than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 6.5 times more Fat, 2.4 times more Saturated Fat and 7.9 times more Omega 6 than Toasted Wheat Bread.
Both Toasted Wheat Bread and Dried Sunflower Seed Kernels have similar amounts of Energy, Fiber and Protein per 500 kcal.
Both Toasted Wheat Bread 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 BreadVS Bread, white, commercially prepared (includes soft bread crumbs)Sunflower SeedsVS Bread, white, commercially prepared (includes soft bread crumbs)Toasted BreadVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Toasted BreadVS Sunflower Seeds

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: