Comparing Nutrients in 7 ounces Dry Bread Crumbs VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dry Bread Crumbs	14%	12%	74%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Dry Bread Crumbs	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	27% 784kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.5g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	7.46% 2.4g	37% 12g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	22% 3.7g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	110% 143g	31.4% 41g	130g per day for Men 19-50 years
Sugars	17% 12.3g	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	6.73% 4.9g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	23.5% 8.93g	60% 23g	38g per day for Men 19-50 years
Protein	47.3% 26.5g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Dry Bread Crumbs	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	160% 1.9mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82.3% 13mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.5% 0.24mg	123% 1.6mg	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	53% 212μg	118% 472μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	29% 0.69μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.1% 2.78mg	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	1.06% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Bread Crumbs	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	36.3% 363mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	56.2% 0.51mg	404% 3.64mg	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	120% 9.6mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	79.3% 1.82mg	182% 4.2mg	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	46.8% 327mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	NA	55μg per day for Men 19-50 years
Sodium	97% 1453mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	26% 2.88mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Bread Crumbs VS Toasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Dry Bread Crumbs versus 7 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dry Bread Crumbs vs Toasted Sunflower Seeds:

• 7 ounces of Dry Bread Crumbs have 3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.6 times more Vitamin B3 and more Vitamin B12 than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 12.8 times more Vitamin B5, 6.7 times more Vitamin B6 and 2.2 times more Vitamin B9 than Plain Grated Dry Bread Crumbs .
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Plain Grated Dry Bread Crumbs as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dry Bread Crumbs vs Toasted Sunflower Seeds:

• 7 ounces of Dry Bread Crumbs have 3.2 times more Calcium and 244 times more Sodium than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 7.2 times more Copper, 1.4 times more Iron, 3 times more Magnesium, 2.3 times more Manganese, 7 times more Phosphorus, 2.5 times more Potassium and 3.7 times more Zinc than Plain Grated Dry Bread Crumbs .

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dry Bread Crumbs have 2.4 times more Omega 3 and 3.5 times more Carbohydrate than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 10.7 times more Fat, 4.9 times more Saturated Fat, 20 times more Omega 6, 2.6 times more Fiber and 1.3 times more Protein than Plain Grated Dry Bread Crumbs .