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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Seasoned Dry Bread Crumbs	15%	13%	72%

Macro Nutrients

	Toasted Sunflower Seeds	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Energy	30.3% 877kcal	18.7% 543kcal	2900kcal per day for Men 19-50 years
Fat	83% 80.5g	8% 7.77g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.44g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	7% 0.11g	19% 0.31g	1.6g per day for Men 19-50 years
Omega 6	312% 53g	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	22.5% 29g	74.7% 97g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 2.44g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	43% 16.3g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	35.8% 20g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	38.4% 0.46mg	114% 1.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	45.3% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	54.6% 8.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.8% 1.14mg	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	84.3% 337μg	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	2.2% 2mg	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	NA	2.46% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	54.3% 65.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	289% 2.6mg	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	121% 9.65mg	87% 6.97mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	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	234% 1641mg	36% 251mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	9.63% 327mg	3400mg per day for Men 19-50 years
Selenium	NA	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	68.3% 7.5mg	18.4% 2.03mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	0.24% 9g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Seasoned Dry Bread Crumbs per 5 oz

Compare the macro and micronutrient content in 5 oz of Toasted Sunflower Seeds versus 5 oz of Seasoned Dry Bread Crumbs to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Toasted Sunflower Seeds have 11.3 times more Vitamin B5, 4.7 times more Vitamin B6 and 2 times more Vitamin B9 than Seasoned Dry Bread Crumbs .
• While 5 oz of Seasoned Grated Dry Bread Crumbs contain 3 times more Vitamin B1, 1.5 times more Vitamin B2, 1.5 times more Vitamin B3, more Vitamin B12 and 1.9 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 5 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin B12 and Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Vitamin A and Vitamin D in five ounces.

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

• 5 ounces of Toasted Sunflower Seeds have 7.5 times more Copper, 1.4 times more Iron, 2.8 times more Magnesium, 2.1 times more Manganese, 6.5 times more Phosphorus, 2.1 times more Potassium and 3.7 times more Zinc than Seasoned Dry Bread Crumbs .
• While 5 oz of Seasoned Grated Dry Bread Crumbs contain 3.2 times more Calcium and 700 times more Sodium than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Sunflower Seeds have 1.6 times more Energy, 10.4 times more Fat, 4.3 times more Saturated Fat, 17.9 times more Omega 6, 2.3 times more Fiber and 1.2 times more Protein than Seasoned Dry Bread Crumbs .
• While 5 oz of Seasoned Grated Dry Bread Crumbs contain 2.7 times more Omega 3 and 3.3 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.