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

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Seasoned Dry Bread Crumbs: 78.3g

Roasted Sunflower Seeds have 1.5 times more energy per 100g than Seasoned Dry Bread Crumbs . It has very high energy density when compared to other foods. Seasoned Grated Dry Bread Crumbs having high energy density.

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Seasoned Dry Bread Crumbs ?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Seasoned Dry Bread Crumbs	15%	13%	72%

Macro Nutrients

	Roasted Sunflower Seeds	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	4.43% 4.3g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	9.6% 1.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.27% 0.78mg	290mg per day for Men 19-50 years
Carbohydrate	9.54% 12.4g	41.3% 53.6g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	6.2% 4.5g	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	2.14% 1.55g	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	% 1.35g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15% 5.72g	10% 3.84g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	19.8% 11g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.87% 7.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	62.7% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	30% 4.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	9.76% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	10.3% 0.13mg	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	30.5% 122μg	23.3% 93μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11.4% 0.27μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.8% 0.72mg	2.35% 2.1mg	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	89.7% 13.5mg	1.36% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	3.6% 36mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	21.2% 0.19mg	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	24.5% 1.96mg	48% 3.85mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	8.58% 36mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	33.5% 0.77mg	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	85% 595mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	5.32% 181mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	35% 19.3μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	110% 1645mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	10% 1.12mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0.13% 4.97g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 7.4 times more Vitamin B5, 3.1 times more Vitamin B6, 1.3 times more Vitamin B9 and 66.1 times more Vitamin E than Seasoned Grated Dry Bread Crumbs .
• While Seasoned Grated Dry Bread Crumbs contain 13.8 times more Vitamin B1, 2.6 times more Vitamin B2, 1.3 times more Vitamin B3, more Vitamin B12 and 25.9 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 300 kcal.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 4.9 times more Copper, 1.8 times more Magnesium, 1.4 times more Manganese, 4.3 times more Phosphorus, 2.4 times more Potassium, 2.1 times more Selenium and 2.4 times more Zinc than Seasoned Grated Dry Bread Crumbs .
• While Seasoned Grated Dry Bread Crumbs contain 4 times more Calcium, 2 times more Iron and 1063.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 6 times more Fat, 2.5 times more Saturated Fat, 10.4 times more Omega 6 and 1.5 times more Fiber than Seasoned Grated Dry Bread Crumbs .
• While Seasoned Grated Dry Bread Crumbs contain 4.8 times more Omega 3, 4.3 times more Carbohydrate and 3.2 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Seasoned Grated Dry Bread Crumbs have similar amounts of Energy and Protein per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.