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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Seasoned Dry Bread Crumbs	15%	13%	72%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Energy	93% 2685kcal	60% 1737kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	25.6% 25g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	61.2% 0.98g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	55.6% 9.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	239% 311g	130g per day for Men 19-50 years
Sugars	19.5% 14g	36% 26g	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	0% 0g	12.4% 9g	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	% 3.36g	% 7.8g	g per day for Men 19-50 years
Sucrose	% 10.8g	% 0g	g per day for Men 19-50 years
Fiber	127% 48g	58.5% 22.2g	38g per day for Men 19-50 years
Protein	162% 91g	114% 64g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	363% 4.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	145% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	56.5% 2.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	59.7% 0.78mg	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	265% 1061μg	135% 540μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	66% 1.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.54% 5mg	13.6% 12.2mg	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	1099% 165mg	7.86% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	174% 209μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	39.5% 395mg	82.6% 826mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	123% 1.1mg	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	243% 19.4mg	279% 22.3mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	49.7% 209mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	194% 4.46mg	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	738% 5166mg	115% 803mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	31% 1048mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	635% 9525mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	0.19% 7g	0.78% 29g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 11.1 times more Vitamin B5, 4.6 times more Vitamin B6, 2 times more Vitamin B9 and 139.7 times more Vitamin E than Seasoned Grated Dry Bread Crumbs .
• While Seasoned Grated Dry Bread Crumbs contain more Vitamin A, 3 times more Vitamin B1, 1.5 times more Vitamin B2, 1.5 times more Vitamin B3, more Vitamin B12, 2.5 times more Vitamin C and 14.8 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Vitamin D in 1 lb.

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

• Oil Roasted Sunflower Seed Kernels have 7.4 times more Copper, 2.8 times more Magnesium, 2.1 times more Manganese, 6.4 times more Phosphorus, 2.1 times more Potassium, 3.2 times more Selenium and 3.6 times more Zinc than Seasoned Grated Dry Bread Crumbs .
• While Seasoned Grated Dry Bread Crumbs contain 2.1 times more Calcium and 700 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Seasoned Grated Dry Bread Crumbs have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Sunflower Seed Kernels have 1.5 times more Energy, 9.4 times more Fat, 5.1 times more Saturated Fat, 16.4 times more Omega 6, 2.2 times more Fiber and 1.4 times more Protein than Seasoned Grated Dry Bread Crumbs .
• While Seasoned Grated Dry Bread Crumbs contain 2.7 times more Omega 3, 3 times more Carbohydrate, 1.8 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.