Comparing Nutrients in 1 kilogram Seasoned Dry Bread Crumbs VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Seasoned Dry Bread Crumbs	15%	13%	72%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Seasoned Dry Bread Crumbs	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	132% 3830kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	56.5% 54.8g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	43.5% 14g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	135% 2.16g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	123% 21g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	527% 685g	176% 229g	130g per day for Men 19-50 years
Sugars	79% 57.4g	43% 31g	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	27.3% 20g	0% 0g	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	% 17g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 23.7g	g per day for Men 19-50 years
Fiber	129% 49g	279% 106g	38g per day for Men 19-50 years
Protein	252% 141g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Seasoned Dry Bread Crumbs	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	11% 100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	801% 9.6mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	319% 4.15mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	385% 61.6mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	125% 6.23mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	609% 7.9mg	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	298% 1190μg	585% 2340μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	146% 3.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	30% 27mg	12.2% 11mg	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	17.3% 2.6mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seasoned Dry Bread Crumbs	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	182% 1820mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	271% 2.44mg	2004% 18mg	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	615% 49.2mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	110% 460mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	428% 9.84mg	904% 21mg	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	253% 1770mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	68% 2310mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	449% 247μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	1400% 21000mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	130% 14.3mg	474% 52mg	11mg per day for Men 19-50 years
Water	1.7% 63.5g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Seasoned Dry Bread Crumbs vs Oil Roasted Sunflower Seeds:

• Seasoned Grated Dry Bread Crumbs have more Vitamin A, 3 times more Vitamin B1, 1.5 times more Vitamin B2, 1.5 times more Vitamin B3, more Vitamin B12, 2.5 times more Vitamin C and 14.8 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 11.1 times more Vitamin B5, 4.6 times more Vitamin B6, 2 times more Vitamin B9 and 139.7 times more Vitamin E than Seasoned Grated Dry Bread Crumbs .
• Both Seasoned Grated Dry Bread Crumbs as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Seasoned Dry Bread Crumbs vs Oil Roasted Sunflower Seeds:

• Seasoned Grated Dry Bread Crumbs have 2.1 times more Calcium and 700 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 7.4 times more Copper, 2.8 times more Magnesium, 2.1 times more Manganese, 6.4 times more Phosphorus, 2.1 times more Potassium, 3.2 times more Selenium and 3.6 times more Zinc than Seasoned Grated Dry Bread Crumbs .
• Both Seasoned Grated Dry Bread Crumbs and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Seasoned Grated Dry Bread Crumbs have 2.7 times more Omega 3, 3 times more Carbohydrate, 1.8 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Energy, 9.4 times more Fat, 5.1 times more Saturated Fat, 16.4 times more Omega 6, 2.2 times more Fiber and 1.4 times more Protein than Seasoned Grated Dry Bread Crumbs .
• Both Seasoned Grated Dry Bread Crumbs as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.