Brown bread (w/ sunflower seeds) - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Brown bread (w/ sunflower seeds)

Brown bread (w/ sunflower seeds) consists of 3% fat, 9% protein, 38% carbs, 8% fiber and 40% water. Brown bread (w/ sunflower seeds) has 235 calories per 100g, that is 84% lower than other foods in Bread and rolls. In total 11% of the calories in Brown bread (w/ sunflower seeds) are from fat, 15% from protein and 65% from carbohydrates.

  • Moderate Glycemic Index Glycemic Index: 60
  • High in carbs 19.0g carbohydrates per portion of 50g
  • Medium Glycemic Load Glycemic Load: 11.4
  • High in zinc Covers 0.1% of Zinc RDA per portion
  • High in iron Covers 0.1% of Iron RDA per portion
  • High in magnesium Covers 0.1% of Magnesium RDA per portion
  • High in vitamin B1 Covers 0.1% of Vitamin B1 RDA per portion
On this page you will find information on:

Can you eat Brown bread (w/ sunflower seeds) for a low carb diet?

With 19g of carbs and a Glycemic Load of 11.4 in a portion of 50g, Brown bread (w/ sunflower seeds) should be avoided for a ketogenic or low-carb diet. Brown bread (w/ sunflower seeds) contains low amounts of Fructose, is high in Gluten and has no Lactose.

Brown bread (w/ sunflower seeds): nutrition facts & data

Nutrition facts
per 100g 		Brown bread (w/ sunflower seeds)
avg Bread and rolls[1]
Calories (kcal) 235.0 280.2
Fat (g) 3.0 4.5
Protein (g) 9.0 8.5
Carbohydrates (g) 38.0 48.1
Mono- & Di-Saccharides (g) 1.0 48.1
Polysaccharides (g) 37.0 48.1
Fibers (g) 7.9 6.1
Sodium (mg) 490.0 513.3
Water (g) 40.0 30.8
[1] average of Bread and rolls

Breakdown in percent (%) of total calories

An average portion size (50g) of Brown bread (w/ sunflower seeds) contains:

  • 117.5 Calories
  • 1.5g of Fat
  • 4.5g of Protein
  • and 19.0g of Carbs
  • 245.0mg of sodium - 0.2% of the RDA for sodium.
  • 37.5mg of Magnesium, that covers 0.1% of the recommended daily allowance (RDA) for Magnesium.
  • 0.9mg of Zinc - 0.1% of the RDA for Zinc.
  • 1.2mg of Iron - 0.1% of the RDA for Iron.
  • 165.0mg of Potassium - 0.0% of the RDA for Potassium.
  • No Vitamin C
  • No Vitamin B12

For every gram of carbs in Brown bread (w/ sunflower seeds) you get

  • 0.24 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Bread and rolls have on average 0.18g of proteins per 1 gram of carbs.
  • 0.08 grams of fat (total average 0.66g, other foods in Bread and rolls 0.09g)
  • 0.21 grams of fibers (total average 0.13g, other foods in Bread and rolls 0.13g)

Nutrient distribution per gram

What vitamins are in Brown bread (w/ sunflower seeds)?

Vitamins
per 100g 		Brown bread (w/ sunflower seeds)
avg[1]
Vitamin C (mg) 0.0 0.1
Vitamin E (mg) 3.6 0.9
Vitamin B1 / Thiamine (mg) 0.3 0.2
Vitamin B2 (mg) 0.2 0.1
Vitamin B6 (mg) 0.2 0.1
Vitamin B9 / Folate (μg) 20.0 24.8
Vitamin B12 (μg) 0.0 0.0
Retinol (μg) 0.0 18.0
beta-Carotene (μg) 5.0
[1] average of Bread and rolls

Is Brown bread (w/ sunflower seeds) rich in vitamins?

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The following chart displays the amount of vitamins per portion Size (50g) for Brown bread (w/ sunflower seeds) of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Brown bread (w/ sunflower seeds)

Minerals
per 100g 		Brown bread (w/ sunflower seeds)
avg[1]
Magnesium (mg) 75.0 51.2
Zinc (mg) 1.8 1.5
Sodium (mg) 490.0 513.3
Calcium (mg) 40.0 50.4
Iron (mg) 2.3 1.8
Potassium (mg) 330.0 229.1
Phosphorus (mg) 240.0 176.7
[1] average of Bread and rolls

Is Brown bread (w/ sunflower seeds) high in minerals?

info

Again, for every mineral contained in Brown bread (w/ sunflower seeds) we looked at the portion size (50g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Brown bread (w/ sunflower seeds)

38.0% of Brown bread (w/ sunflower seeds) are carbs, per serving of 50g that makes 19.0g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g 		Brown bread (w/ sunflower seeds)
avg[1]
Monosaccharides (g) 1.0 2.7
Polysaccharides (g) 37.0 44.9
Total carbs (g) 38.0 48.1
[1] average of Bread and rolls

How high are the Glycemic Index and the Glycemic Load for Brown bread (w/ sunflower seeds)?

The Glycemic Index of Brown bread (w/ sunflower seeds) is 60, which would be considered as moderate. The Glycemic Load in a normal serving is 11.4 and can be regarded as moderate.

Allergens in Brown bread (w/ sunflower seeds)

  • is high in Gluten
  • has no Lactose
  • low amounts of Fructose

Fatty acids and cholesterol in Brown bread (w/ sunflower seeds)

Of the 3.0g total fat per 100g in Brown bread (w/ sunflower seeds), 0.4g are saturated fatty acids (SFA), 1.7g are monounsaturated fatty acids (MUFA) and 0.6g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.