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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Seasoned Dry Bread Crumbs	15%	13%	72%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Energy	29% 839kcal	18.7% 543kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	8% 7.77g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	19% 0.31g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	17.4% 2.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	74.7% 97g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	11.2% 8.14g	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	0% 0g	3.87% 2.8g	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	% 1.05g	% 2.44g	g per day for Men 19-50 years
Sucrose	% 3.36g	% 0g	g per day for Men 19-50 years
Fiber	39.5% 15g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	35.8% 20g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	114% 1.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	45.3% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	54.6% 8.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	18.6% 0.24mg	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	83% 332μg	42% 169μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	20.7% 0.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.73% 1.56mg	4.25% 3.83mg	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	343% 51.5mg	2.46% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	54.3% 65.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	12.3% 123mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	38.4% 0.35mg	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	76% 6.07mg	87% 6.97mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	60.6% 1.4mg	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	231% 1615mg	36% 251mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	9.63% 327mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	63.7% 35μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	198% 2977mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	18.4% 2.03mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	0.24% 9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oil Roasted Sunflower Seeds vs Seasoned Dry Bread Crumbs :

• Oil Roasted Sunflower Seed Kernels have 11.1 times more Vitamin B5, 4.6 times more Vitamin B6, 2 times more Vitamin B9 and 139.7 times more Vitamin E than Seasoned Grated Dry Bread Crumbs .
• While Seasoned Grated Dry Bread Crumbs contain more Vitamin A, 3 times more Vitamin B1, 1.5 times more Vitamin B2, 1.5 times more Vitamin B3, more Vitamin B12, 2.5 times more Vitamin C and 14.8 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oil Roasted Sunflower Seeds vs Seasoned Dry Bread Crumbs :

• Oil Roasted Sunflower Seed Kernels have 7.4 times more Copper, 2.8 times more Magnesium, 2.1 times more Manganese, 6.4 times more Phosphorus, 2.1 times more Potassium, 3.2 times more Selenium and 3.6 times more Zinc than Seasoned Grated Dry Bread Crumbs .
• While Seasoned Grated Dry Bread Crumbs contain 2.1 times more Calcium and 700 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Seasoned Grated Dry Bread Crumbs have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Sunflower Seed Kernels have 1.5 times more Energy, 9.4 times more Fat, 5.1 times more Saturated Fat, 16.4 times more Omega 6, 2.2 times more Fiber and 1.4 times more Protein than Seasoned Grated Dry Bread Crumbs .
• While Seasoned Grated Dry Bread Crumbs contain 2.7 times more Omega 3, 3 times more Carbohydrate, 1.8 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.