Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Croutons, plain

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Croutons, plain	12%	15%	73%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Croutons, plain	Recommended Dietary Allowance
Energy	29% 839kcal	20% 577kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	9.64% 9.36g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	6.7% 2.14g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	80% 104g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	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	0% 0g	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	% 1.05g	NA	g per day for Men 19-50 years
Sucrose	% 3.36g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	19% 7.23g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Croutons, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	73.6% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	12% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	2.83% 0.037mg	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	46.8% 187μg	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	1.73% 1.56mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	343% 51.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Croutons, plain	Recommended Dietary Allowance
Calcium	12.3% 123mg	10.8% 108mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	25.7% 0.23mg	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	72.3% 5.8mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	31% 0.71mg	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	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	5.17% 176mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	97% 53μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	66% 989mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	11.5% 1.26mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	0.21% 7.8g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 16.2 times more Vitamin B5, 30.5 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin C than Croutons, plain.
• While Croutons, plain contain 1.9 times more Vitamin B1 and 1.3 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Croutons, plain have similar amounts of Vitamin B2 per 5 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Croutons, plain have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

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

• Oil Roasted Sunflower Seed Kernels have 11.1 times more Copper, 4.1 times more Magnesium, 4.2 times more Manganese, 9.9 times more Phosphorus, 3.9 times more Potassium, 2.1 times more Selenium and 5.9 times more Zinc than Croutons, plain.
• While Croutons, plain contain 232.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Croutons, plain have similar amounts of Calcium and Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Sunflower Seed Kernels have 1.5 times more Energy, 7.8 times more Fat, 4.7 times more Saturated Fat, 28.4 times more Omega 6, 2.1 times more Fiber and 1.7 times more Protein than Croutons, plain.
• While Croutons, plain contain 3.2 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Croutons, plain have similar amounts of Omega 3 per 5 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Croutons, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.