Comparing Nutrients in 300 calories Dry Bread Crumbs VS Oil Roasted Sunflower Seeds

Weight per 300 calories

• Dry Bread Crumbs: 76g
• Oil Roasted Sunflower Seeds: 50.7g

Oil Roasted Sunflower Seed Kernels have 1.5 times more energy per unit of mass than Plain Grated Dry Bread Crumbs , which is very high in comparison to other foods. Dry Bread Crumbs having high energy density.

Which food has more nutrients per 300 calories - Dry Bread Crumbs or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.15% 4.03g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	2.86% 0.91g	11% 3.6g	32g per day for Men 19-50 years
Omega 3	8.83% 0.14g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	8.37% 1.42g	102% 17.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.7g	8.92% 11.6g	130g per day for Men 19-50 years
Sugars	6.5% 4.7g	2.17% 1.58g	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	2.58% 1.87g	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	% 1.4g	% 0.38g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.2g	g per day for Men 19-50 years
Fiber	9% 3.4g	14% 5.37g	38g per day for Men 19-50 years
Protein	18% 10g	18% 10g	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	61.2% 0.73mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.5% 0.31mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.5% 5.04mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.07% 0.092mg	31% 0.4mg	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	20.3% 81.3μg	29.6% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11% 0.27μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.62% 0.56mg	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	0.41% 0.061mg	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.18% 5μg	1.3% 1.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Bread Crumbs	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	14% 139mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	21.5% 0.19mg	102% 0.91mg	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	46% 3.67mg	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	7.78% 32.7mg	15.3% 64.4mg	420mg per day for Men 19-50 years
Manganese	30.3% 0.7mg	46% 1.05mg	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	18% 125mg	82.5% 577mg	700mg per day for Men 19-50 years
Potassium	4.38% 149mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	34.8% 19μg	72% 39.6μg	55μg per day for Men 19-50 years
Sodium	37% 556mg	0.1% 1.52mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	0.13% 4.94g	0.021% 0.78g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Dry Bread Crumbs vs Oil Roasted Sunflower Seeds:

• Plain Grated Dry Bread Crumbs have 4.5 times more Vitamin B1, 2.2 times more Vitamin B2, 2.4 times more Vitamin B3, more Vitamin B12 and 3.2 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 8.4 times more Vitamin B5, 4.4 times more Vitamin B6, 1.5 times more Vitamin B9 and 303 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, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Dry Bread Crumbs vs Oil Roasted Sunflower Seeds:

• Plain Grated Dry Bread Crumbs have 3.2 times more Calcium, 1.7 times more Iron and 365.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.7 times more Copper, 2 times more Magnesium, 1.5 times more Manganese, 4.6 times more Phosphorus, 1.6 times more Potassium, 2.1 times more Selenium and 2.4 times more Zinc than Plain Grated Dry Bread Crumbs .

Comparison of macro-nutrients per 300 calories:

• Plain Grated Dry Bread Crumbs have 3.4 times more Omega 3, 4.7 times more Carbohydrate and 3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 6.5 times more Fat, 3.9 times more Saturated Fat, 12.2 times more Omega 6 and 1.6 times more Fiber than Plain Grated Dry Bread Crumbs .
• Both Plain Grated Dry Bread Crumbs and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy and Protein per 300 kcal.
• Both Plain Grated Dry Bread Crumbs as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.