Comparing Nutrients in 1 kilogram Croutons, plain VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Croutons, plain	12%	15%	73%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Croutons, plain	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	140% 4070kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	68% 66g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	43.8% 0.7g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	71% 12g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	565% 735g	176% 229g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	134% 51g	279% 106g	38g per day for Men 19-50 years
Protein	213% 119g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Croutons, plain	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	519% 6.23mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	209% 2.72mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	340% 54.4mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.8% 4.3mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	330% 1320μg	585% 2340μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	12.2% 11mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Croutons, plain	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	76% 760mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	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	510% 40.8mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	74% 310mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	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	164% 1150mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	36.5% 1240mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	682% 375μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	465% 6980mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	81% 8.9mg	474% 52mg	11mg per day for Men 19-50 years
Water	1.5% 55g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Croutons, plain vs Oil Roasted Sunflower Seeds:

• Croutons, plain have 1.9 times more Vitamin B1 and 1.3 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 16.2 times more Vitamin B5, 30.5 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin C than Croutons, plain.
• Both Croutons, plain and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 per 1 kg.
• Both Croutons, plain as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Croutons, plain vs Oil Roasted Sunflower Seeds:

• Croutons, plain have 232.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 11.1 times more Copper, 4.1 times more Magnesium, 4.2 times more Manganese, 9.9 times more Phosphorus, 3.9 times more Potassium, 2.1 times more Selenium and 5.9 times more Zinc than Croutons, plain.
• Both Croutons, plain and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium and Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Croutons, plain have 3.2 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Energy, 7.8 times more Fat, 4.7 times more Saturated Fat, 28.4 times more Omega 6, 2.1 times more Fiber and 1.7 times more Protein than Croutons, plain.
• Both Croutons, plain and Oil Roasted Sunflower Seed Kernels have similar amounts of Omega 3 per 1 kg.
• Both Croutons, plain as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.