Comparing Nutrients in 14 ounces Seasoned Dry Bread Crumbs VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Seasoned Dry Bread Crumbs	15%	13%	72%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Seasoned Dry Bread Crumbs	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	52.4% 1520kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	22.4% 21.7g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	17.3% 5.52g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	48.7% 8.27g	873% 148g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 272g	63% 81.7g	130g per day for Men 19-50 years
Sugars	31.4% 22.8g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	11% 7.86g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 6.83g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	51% 19.4g	120% 45.6g	38g per day for Men 19-50 years
Protein	100% 56g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Seasoned Dry Bread Crumbs	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	318% 3.8mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	127% 1.65mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	153% 24.5mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.5% 2.47mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	246% 3.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	118% 472μg	236% 945μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	58% 1.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12% 10.7mg	6.17% 5.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.88% 1.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	152% 183μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seasoned Dry Bread Crumbs	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	72.2% 722mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	809% 7.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	244% 19.5mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	365% 8.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	100% 703mg	657% 4596mg	700mg per day for Men 19-50 years
Potassium	27% 917mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	178% 98μg	NA	55μg per day for Men 19-50 years
Sodium	556% 8335mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	51.6% 5.68mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.68% 25.2g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Seasoned Dry Bread Crumbs VS Toasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Seasoned Dry Bread Crumbs versus 14 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Seasoned Dry Bread Crumbs vs Toasted Sunflower Seeds:

• 14 ounces of Seasoned Dry Bread Crumbs have 3 times more Vitamin B1, 1.5 times more Vitamin B2, 1.5 times more Vitamin B3, more Vitamin B12 and 1.9 times more Vitamin C than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 11.3 times more Vitamin B5, 4.7 times more Vitamin B6 and 2 times more Vitamin B9 than Seasoned Grated Dry Bread Crumbs .
• 14 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin B12 and Vitamin C
• Both Seasoned Grated Dry Bread Crumbs as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Seasoned Dry Bread Crumbs vs Toasted Sunflower Seeds:

• 14 ounces of Seasoned Dry Bread Crumbs have 3.2 times more Calcium and 700 times more Sodium than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 7.5 times more Copper, 1.4 times more Iron, 2.8 times more Magnesium, 2.1 times more Manganese, 6.5 times more Phosphorus, 2.1 times more Potassium and 3.7 times more Zinc than Seasoned Grated Dry Bread Crumbs .

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Seasoned Dry Bread Crumbs have 2.7 times more Omega 3 and 3.3 times more Carbohydrate than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 10.4 times more Fat, 4.3 times more Saturated Fat, 17.9 times more Omega 6 and 2.3 times more Fiber than Seasoned Grated Dry Bread Crumbs .
• Both Seasoned Dry Bread Crumbs and Toasted Sunflower Seeds offer comparable quantities of Protein per 14 ounces.