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Comparing Nutrients in 5 ounces Seasoned Dry Bread Crumbs VS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Seasoned Dry Bread Crumbs
15%
13%
72%
Oil Roasted Sunflower Seeds
13%
73%
14%
5 oz ▼

Macro Nutrients

18.7%543kcal
Energy
29%839kcal
543 kcalvs839 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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8%7.77g
Fat
75%72.7g
7.77 gvs72.7 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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6.16%1.97g
Saturated Fat
31.3%10g
1.97 gvs10 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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19%0.31g
Omega 3
7.18%0.11g
0.31 gvs0.11 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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17.4%2.95g
Omega 6
285%48.5g
2.95 gvs48.5 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0.49%1.4mg
Cholesterol
0%0mg
1.4 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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74.7%97g
Carbohydrate
25%32.4g
97 gvs32.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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11.2%8.14g
Sugars
6.1%4.4g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
8.14 gvs4.4 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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3.87%2.8g
Fructose
0%0g
≤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]
2.8 gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%2.44g
Glucose
%1.05g
2.44 gvs1.05 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g
Sucrose
%3.36g
0 gvs3.36 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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18.3%6.95g
Fiber
39.5%15g
6.95 gvs15 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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35.8%20g
Protein
50.8%28.4g
20 gvs28.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

1.57%14μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
14 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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114%1.36mg
Vitamin B1
37.8%0.45mg
Thiamine
1.36 mgvs0.45 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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45.3%0.59mg
Vitamin B2
30.5%0.4mg
Riboflavin
0.59 mgvs0.4 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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54.6%8.73mg
Vitamin B3
36.6%5.85mg
Niacin, nicotinic acid, niacinamide
8.73 mgvs5.85 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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17.7%0.88mg
Vitamin B5
197%9.84mg
Pantothenic acid
0.88 mgvs9.84 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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18.6%0.24mg
Vitamin B6
86.4%1.12mg
Pyridoxine
0.24 mgvs1.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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42%169μg
Vitamin B9
83%332μg
Folates and Folic Acid
169 μgvs332 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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20.7%0.5μg
Vitamin B12
0%0μg
Cobalamin
0.5 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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4.25%3.83mg
Vitamin C
1.73%1.56mg
Ascorbic acid
3.83 mgvs1.56 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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2.46%0.37mg
Vitamin E
343%51.5mg
Tocopherols and Tocotrienols
0.37 mgvs51.5 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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54.3%65.2μg
Vitamin K
3.66%4.4μg
Phytomenadione or phylloquinone
65.2 μgvs4.4 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

25.8%258mg
Calcium
12.3%123mg
258 mgvs123 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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38.4%0.35mg
Copper
284%2.56mg
0.35 mgvs2.56 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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87%6.97mg
Iron
76%6.07mg
6.97 mgvs6.07 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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15.5%65.2mg
Magnesium
43%180mg
65.2 mgvs180 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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60.6%1.4mg
Manganese
128%2.95mg
1.4 mgvs2.95 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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36%251mg
Phosphorus
231%1615mg
251 mgvs1615 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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9.63%327mg
Potassium
20%685mg
327 mgvs685 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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63.7%35μg
Selenium
202%111μg
35 μgvs111 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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198%2977mg
Sodium
0.28%4.25mg
2977 mgvs4.25 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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18.4%2.03mg
Zinc
67%7.4mg
2.03 mgvs7.4 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.24%9g
Water
0.059%2.2g
9 gvs2.2 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Seasoned Dry Bread Crumbs vs Oil Roasted Sunflower Seeds:
Comparing minerals per 5 ounces for Seasoned Dry Bread Crumbs vs Oil Roasted Sunflower Seeds:
Comparison of macro-nutrients per 5 ounces:



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