Comparing Nutrients in 14 ounces Sunflower Seeds VS Dry Bread Crumbs

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Dry Bread Crumbs	14%	12%	74%

Macro Nutrients

	Sunflower Seeds	Dry Bread Crumbs	Recommended Dietary Allowance
Energy	80% 2318kcal	54% 1568kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	21.7% 21g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	15% 4.77g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	46% 0.74g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	43.8% 7.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	220% 286g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	34% 24.6g	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	NA	13.5% 9.76g	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	NA	% 7.22g	g per day for Men 19-50 years
Sucrose	% 9.92g	% 0g	g per day for Men 19-50 years
Fiber	90% 34g	47% 18g	38g per day for Men 19-50 years
Protein	147% 82.5g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Dry Bread Crumbs	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	320% 3.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	165% 26.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	37% 0.48mg	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	225% 901μg	106% 425μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	58% 1.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.17% 5.56mg	0% 0mg	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	931% 140mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	31% 310mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	112% 1mg	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	260% 21mg	240% 19mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	159% 3.65mg	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	374% 2619mg	94% 655mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	182% 100μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	194% 2905mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	0.7% 26g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 1.5 times more Vitamin B1, 1.3 times more Vitamin B3, 2 times more Vitamin B5, 11.1 times more Vitamin B6, 2.1 times more Vitamin B9, more Vitamin C and 439.6 times more Vitamin E than Plain Grated Dry Bread Crumbs .
• While Plain Grated Dry Bread Crumbs contain more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Plain Grated Dry Bread Crumbs have similar amounts of Vitamin B2 per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Plain Grated Dry Bread Crumbs have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

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

• Dried Sunflower Seed Kernels have 7.1 times more Copper, 7.6 times more Magnesium, 2.1 times more Manganese, 4 times more Phosphorus, 3.3 times more Potassium, 2.1 times more Selenium and 3.4 times more Zinc than Plain Grated Dry Bread Crumbs .
• While Plain Grated Dry Bread Crumbs contain 2.3 times more Calcium and 81.3 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Plain Grated Dry Bread Crumbs have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 1.5 times more Energy, 9.7 times more Fat, 3.7 times more Saturated Fat, 12.3 times more Omega 6, 1.9 times more Fiber and 1.6 times more Protein than Plain Grated Dry Bread Crumbs .
• While Plain Grated Dry Bread Crumbs contain 3.1 times more Omega 3, 3.6 times more Carbohydrate and 2.4 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Plain Grated Dry Bread Crumbs have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.