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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Seasoned Dry Bread Crumbs	15%	13%	72%

Macro Nutrients

	Sunflower Seeds	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Energy	80% 2318kcal	52.4% 1520kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	22.4% 21.7g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	17.3% 5.52g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	48.7% 8.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	209% 272g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	31.4% 22.8g	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	11% 7.86g	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	% 6.83g	g per day for Men 19-50 years
Sucrose	% 9.92g	% 0g	g per day for Men 19-50 years
Fiber	90% 34g	51% 19.4g	38g per day for Men 19-50 years
Protein	147% 82.5g	100% 56g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	318% 3.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	127% 1.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	153% 24.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	49.5% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	52.2% 0.68mg	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	118% 472μg	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	12% 10.7mg	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	6.88% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	152% 183μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	31% 310mg	72.2% 722mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	108% 0.97mg	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	244% 19.5mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	170% 3.9mg	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	100% 703mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	27% 917mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	178% 98μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	556% 8335mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	51.6% 5.68mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	0.68% 25.2g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 1.5 times more Vitamin B1, 1.4 times more Vitamin B3, 1.8 times more Vitamin B5, 7.9 times more Vitamin B6, 1.9 times more Vitamin B9 and 135.3 times more Vitamin E than Seasoned Grated Dry Bread Crumbs .
• While Seasoned Grated Dry Bread Crumbs contain 3.3 times more Vitamin A, more Vitamin B12, 1.9 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Seasoned Grated Dry Bread Crumbs have similar amounts of Vitamin B2 per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Vitamin D in 14 oz.

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

• Dried Sunflower Seed Kernels have 7.4 times more Copper, 7.1 times more Magnesium, 2 times more Manganese, 3.7 times more Phosphorus, 2.8 times more Potassium, 2.1 times more Selenium and 3.5 times more Zinc than Seasoned Grated Dry Bread Crumbs .
• While Seasoned Grated Dry Bread Crumbs contain 2.3 times more Calcium and 233.3 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Seasoned 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, 9.4 times more Fat, 3.2 times more Saturated Fat, 11.1 times more Omega 6, 1.8 times more Fiber and 1.5 times more Protein than Seasoned Grated Dry Bread Crumbs .
• While Seasoned Grated Dry Bread Crumbs contain 3.6 times more Omega 3, 3.4 times more Carbohydrate and 2.2 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.