Comparing Nutrients in 1 pound Seasoned Dry Bread Crumbs VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Seasoned Dry Bread Crumbs	15%	13%	72%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Seasoned Dry Bread Crumbs	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	60% 1737kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	25.6% 25g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	61.2% 0.98g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	55.6% 9.45g	998% 170g	17g per day for Men 19-50 years
Cholesterol	1.56% 4.54mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	239% 311g	72% 93g	130g per day for Men 19-50 years
Sugars	36% 26g	NA	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	12.4% 9g	NA	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	% 7.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	58.5% 22.2g	137% 52g	38g per day for Men 19-50 years
Protein	114% 64g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Seasoned Dry Bread Crumbs	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	363% 4.36mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	145% 1.9mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.5% 2.83mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	281% 3.65mg	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	135% 540μg	270% 1080μg	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	13.6% 12.2mg	7.06% 6.35mg	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	7.86% 1.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	174% 209μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seasoned Dry Bread Crumbs	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	82.6% 826mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	924% 8.3mg	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	279% 22.3mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	49.7% 209mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	194% 4.46mg	417% 9.6mg	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	115% 803mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	31% 1048mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	NA	55μg per day for Men 19-50 years
Sodium	635% 9525mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	219% 24mg	11mg per day for Men 19-50 years
Water	0.78% 29g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Seasoned Dry Bread Crumbs VS Toasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Seasoned Dry Bread Crumbs versus 1 lb of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Seasoned Dry Bread Crumbs vs Toasted Sunflower Seeds:

• 1 pound of Seasoned Dry Bread Crumbs has 3 times more Vitamin B1, 1.5 times more Vitamin B2, 1.5 times more Vitamin B3, more Vitamin B12 and 1.9 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 11.3 times more Vitamin B5, 4.7 times more Vitamin B6 and 2 times more Vitamin B9 than Seasoned Grated Dry Bread Crumbs .
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin B12 and Vitamin C
• Both Seasoned Grated Dry Bread Crumbs as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin D in one pound.

Comparing minerals per 1 pound for Seasoned Dry Bread Crumbs vs Toasted Sunflower Seeds:

• 1 pound of Seasoned Dry Bread Crumbs has 3.2 times more Calcium and 700 times more Sodium than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 7.5 times more Copper, 1.4 times more Iron, 2.8 times more Magnesium, 2.1 times more Manganese, 6.5 times more Phosphorus, 2.1 times more Potassium and 3.7 times more Zinc than Seasoned Grated Dry Bread Crumbs .

Comparison of macro-nutrients per 1 pound:

• 1 pound of Seasoned Dry Bread Crumbs has 2.7 times more Omega 3 and 3.3 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.6 times more Energy, 10.4 times more Fat, 4.3 times more Saturated Fat, 17.9 times more Omega 6 and 2.3 times more Fiber than Seasoned Grated Dry Bread Crumbs .
• Both Seasoned Dry Bread Crumbs and Toasted Sunflower Seeds offer comparable quantities of Protein per one pound.