Comparing Nutrients in 300 calories Seasoned Dry Bread Crumbs VS Toasted Sunflower Seeds

Weight per 300 calories

• Seasoned Dry Bread Crumbs: 78.3g
• Toasted Sunflower Seeds: 48.5g

Toasted Sunflower Seed Kernels no Salt have 1.6 times more energy per unit of mass than Seasoned Grated Dry Bread Crumbs , which is very high in comparison to other foods. Seasoned Dry Bread Crumbs having high energy density.

Discover which food has more nutrients per 300 calories - Seasoned Dry Bread Crumbs or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.43% 4.3g	28.4% 27.5g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	9% 2.9g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	9.6% 1.63g	107% 18g	17g per day for Men 19-50 years
Cholesterol	0.27% 0.78mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.3% 53.6g	7.68% 9.98g	130g per day for Men 19-50 years
Sugars	6.2% 4.5g	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	2.14% 1.55g	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	% 1.35g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10% 3.84g	14.7% 5.57g	38g per day for Men 19-50 years
Protein	19.8% 11g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Seasoned Dry Bread Crumbs	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.87% 7.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.7% 0.75mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.83mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.76% 0.49mg	68.4% 3.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.3% 0.13mg	30% 0.39mg	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	23.3% 93μg	29% 115μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11.4% 0.27μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.35% 2.1mg	0.75% 0.68mg	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	1.36% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seasoned Dry Bread Crumbs	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	14.3% 143mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	21.2% 0.19mg	99% 0.89mg	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	48% 3.85mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	8.58% 36mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	44.5% 1.02mg	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	20% 139mg	80% 561mg	700mg per day for Men 19-50 years
Potassium	5.32% 181mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	35% 19.3μg	NA	55μg per day for Men 19-50 years
Sodium	110% 1645mg	0.097% 1.45mg	1500mg per day for Men 19-50 years
Zinc	10% 1.12mg	23.4% 2.57mg	11mg per day for Men 19-50 years
Water	0.13% 4.97g	0.013% 0.48g	3700g per day for Men 19-50 years

Seasoned Dry Bread Crumbs VS Toasted Sunflower Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Seasoned Dry Bread Crumbs or Toasted Sunflower Seeds?

Lets compare vitamin content per 300 calories of Seasoned Dry Bread Crumbs vs Toasted Sunflower Seeds:

• 300 calories of Seasoned Dry Bread Crumbs have 4.8 times more Vitamin B1, 2.4 times more Vitamin B2, 2.4 times more Vitamin B3 and more Vitamin B12 than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 7 times more Vitamin B5 and 2.9 times more Vitamin B6 than Seasoned Grated Dry Bread Crumbs .
• Both Seasoned Dry Bread Crumbs and Toasted Sunflower Seeds provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Seasoned Grated Dry Bread Crumbs as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Seasoned Dry Bread Crumbs vs Toasted Sunflower Seeds:

• 300 calories of Seasoned Dry Bread Crumbs have 5.2 times more Calcium and 1131.3 times more Sodium than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 4.7 times more Copper, 1.7 times more Magnesium, 1.3 times more Manganese, 4 times more Phosphorus, 1.3 times more Potassium and 2.3 times more Zinc than Seasoned Grated Dry Bread Crumbs .
• Both Seasoned Dry Bread Crumbs and Toasted Sunflower Seeds contain similar levels of Iron per 300 calories.
• 300 calories of Seasoned Dry Bread Crumbs lack sufficient amounts of Potassium
• 300 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Seasoned Dry Bread Crumbs have 4.4 times more Omega 3, 5.4 times more Carbohydrate and 1.3 times more Protein than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 6.4 times more Fat, 2.6 times more Saturated Fat, 11.1 times more Omega 6 and 1.5 times more Fiber than Seasoned Grated Dry Bread Crumbs .
• Both Seasoned Dry Bread Crumbs and Toasted Sunflower Seeds offer comparable quantities of Energy per 300 calories.
• 300 calories of Toasted Sunflower Seeds provide inadequate amounts of Omega 3