Comparing Nutrients in 1 kilogram 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	201% 5840kcal	132% 3830kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	56.5% 54.8g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	43.5% 14g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	123% 21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	527% 685g	130g per day for Men 19-50 years
Sugars	36% 26g	79% 57.4g	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	27.3% 20g	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	% 17g	g per day for Men 19-50 years
Sucrose	% 25g	% 0g	g per day for Men 19-50 years
Fiber	226% 86g	129% 49g	38g per day for Men 19-50 years
Protein	371% 208g	252% 141g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	801% 9.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	319% 4.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	385% 61.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	125% 6.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	132% 1.7mg	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	568% 2270μg	298% 1190μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	146% 3.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.6% 14mg	30% 27mg	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	2345% 352mg	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	78% 780mg	182% 1820mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	271% 2.44mg	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	656% 52.5mg	615% 49.2mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	110% 460mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	428% 9.84mg	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	943% 6600mg	253% 1770mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	68% 2310mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	449% 247μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	1400% 21000mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	130% 14.3mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	1.7% 63.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Dried Sunflower Seed Kernels as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.