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

Macros Ratio

	Protein	Fat	Carbs
Dry Bread Crumbs	14%	12%	74%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Dry Bread Crumbs	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	61.8% 1792kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	24.8% 24g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	17% 5.46g	100% 32g	32g per day for Men 19-50 years
Omega 3	52.7% 0.84g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	50% 8.5g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	251% 326g	80% 104g	130g per day for Men 19-50 years
Sugars	38.8% 28g	19.5% 14g	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	15.4% 11g	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	% 8.26g	% 3.36g	g per day for Men 19-50 years
Sucrose	% 0g	% 10.8g	g per day for Men 19-50 years
Fiber	53.7% 20.4g	127% 48g	38g per day for Men 19-50 years
Protein	108% 60.6g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Dry Bread Crumbs	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	366% 4.4mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	141% 1.83mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	188% 30mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.2% 0.55mg	276% 3.6mg	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	121% 485μg	265% 1061μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	66% 1.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5.54% 5mg	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	2.4% 0.36mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Bread Crumbs	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	83% 830mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	909% 8.2mg	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	274% 22mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	181% 4.17mg	410% 9.43mg	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	107% 748mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	208% 114μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	221% 3320mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	59.8% 6.58mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	0.8% 29.5g	0.19% 7g	3700g per day for Men 19-50 years

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

• Plain Grated Dry Bread Crumbs have 3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.6 times more Vitamin B3, more Vitamin B12 and 2.1 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 12.6 times more Vitamin B5, 6.5 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin C and 454.1 times more Vitamin E than Plain Grated Dry Bread Crumbs .
• Both Plain Grated Dry Bread Crumbs as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

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

• Plain Grated Dry Bread Crumbs have 2.1 times more Calcium and 244 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 7.1 times more Copper, 3 times more Magnesium, 2.3 times more Manganese, 6.9 times more Phosphorus, 2.5 times more Potassium, 3.1 times more Selenium and 3.6 times more Zinc than Plain Grated Dry Bread Crumbs .
• Both Plain Grated Dry Bread Crumbs and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Plain Grated Dry Bread Crumbs have 2.3 times more Omega 3, 3.1 times more Carbohydrate, 2 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Energy, 9.7 times more Fat, 5.9 times more Saturated Fat, 18.3 times more Omega 6, 2.4 times more Fiber and 1.5 times more Protein than Plain Grated Dry Bread Crumbs .
• Both Plain Grated Dry Bread Crumbs as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.