Comparing Nutrients in 1 pound Croutons, plain VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Croutons, plain	12%	15%	73%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Croutons, plain	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	63.7% 1846kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	21.4% 6.85g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	32% 5.46g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	256% 333g	84% 109g	130g per day for Men 19-50 years
Sugars	NA	17% 12.4g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	61% 23g	132% 50.3g	38g per day for Men 19-50 years
Protein	96% 54g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Croutons, plain	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	235% 2.83mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	154% 24.7mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.07% 0.12mg	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	150% 599μg	269% 1075μg	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	7.06% 6.35mg	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	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Croutons, plain	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	34.5% 345mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	82% 0.74mg	922% 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	231% 18.5mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	99% 2.27mg	416% 9.57mg	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	74.5% 522mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	16.5% 562mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	309% 170μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	211% 3166mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	36.7% 4.04mg	218% 24mg	11mg per day for Men 19-50 years
Water	0.67% 25g	0.15% 5.44g	3700g per day for Men 19-50 years

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

• Croutons, plain have 5.9 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B3, 16.4 times more Vitamin B5, 30.9 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin C than Croutons, plain.
• Both Croutons, plain and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 1 lb.
• Both Croutons, plain as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 1 lb.

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

• Croutons, plain have 232.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 11.2 times more Copper, 4.2 times more Magnesium, 4.2 times more Manganese, 10 times more Phosphorus, 6.9 times more Potassium, 2.1 times more Selenium and 5.9 times more Zinc than Croutons, plain.
• Both Croutons, plain and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium and Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Croutons, plain have 3.1 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Energy, 7.5 times more Fat, 3.5 times more Saturated Fat, 27.2 times more Omega 6, 2.2 times more Fiber and 1.6 times more Protein than Croutons, plain.
• Both Croutons, plain and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Omega 3 per 1 lb.
• Both Croutons, plain as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.