Comparing Nutrients in 5 ounces Croutons, plain VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Croutons, plain	12%	15%	73%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Croutons, plain	Sunflower Seeds	Recommended Dietary Allowance
Energy	20% 577kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	9.64% 9.36g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.14g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	22% 28.3g	130g per day for Men 19-50 years
Sugars	NA	5.12% 3.7g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 3.54g	g per day for Men 19-50 years
Fiber	19% 7.23g	32% 12g	38g per day for Men 19-50 years
Protein	30% 17g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Croutons, plain	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.6% 0.88mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.7% 0.39mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.83% 0.037mg	147% 1.9mg	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	46.8% 187μg	80.4% 322μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.2% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Croutons, plain	Sunflower Seeds	Recommended Dietary Allowance
Calcium	10.8% 108mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	283% 2.55mg	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	72.3% 5.8mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	120% 2.76mg	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	23.3% 163mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	5.17% 176mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	97% 53μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	66% 989mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.26mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.21% 7.8g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Croutons, plain vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 2.4 times more Vitamin B1, 1.3 times more Vitamin B2, 1.5 times more Vitamin B3, 2.6 times more Vitamin B5, 51.7 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin C than Croutons, plain.
• Both Croutons, plain as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Croutons, plain vs Sunflower Seeds:

• Croutons, plain have 77.6 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 11 times more Copper, 1.3 times more Iron, 10.5 times more Magnesium, 3.9 times more Manganese, 5.7 times more Phosphorus, 5.2 times more Potassium, 1.4 times more Selenium and 5.6 times more Zinc than Croutons, plain.
• Both Croutons, plain and Dried Sunflower Seed Kernels have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Croutons, plain have 3.7 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Energy, 7.8 times more Fat, 3 times more Saturated Fat, 19.1 times more Omega 6, 1.7 times more Fiber and 1.7 times more Protein than Croutons, plain.
• Both Croutons, plain and Dried Sunflower Seed Kernels have similar amounts of Omega 3 per 5 oz.
• Both Croutons, plain as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.