Comparing Nutrients in 7 ounces Seasoned Dry Bread Crumbs VS Oil Roasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Seasoned Dry Bread Crumbs	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	26.2% 760kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	11.2% 11g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	8.63% 2.76g	44% 14g	32g per day for Men 19-50 years
Omega 3	26.8% 0.43g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	24.3% 4.14g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0.68% 2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 136g	35% 45.4g	130g per day for Men 19-50 years
Sugars	15.7% 11.4g	8.5% 6.17g	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	5.4% 3.93g	0% 0g	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	% 3.4g	% 1.47g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.7g	g per day for Men 19-50 years
Fiber	25.6% 9.72g	55.4% 21g	38g per day for Men 19-50 years
Protein	50% 28g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Seasoned Dry Bread Crumbs	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63.4% 0.82mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.4% 12.2mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.7% 1.24mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	121% 1.57mg	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	59% 236μg	116% 464μg	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	5.95% 5.36mg	2.43% 2.2mg	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	3.44% 0.52mg	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	76% 91μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seasoned Dry Bread Crumbs	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	36% 361mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	54% 0.48mg	398% 3.58mg	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	122% 9.76mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	179% 4.13mg	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	50% 351mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	13.5% 458mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	278% 4167mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.84mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.34% 12.6g	0.083% 3.06g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Seasoned Dry Bread Crumbs vs Oil Roasted Sunflower Seeds:

• Seasoned Grated Dry Bread Crumbs have 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.
• While Oil Roasted Sunflower Seed Kernels contain 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 .
• Both Seasoned Grated Dry Bread Crumbs as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Seasoned Dry Bread Crumbs vs Oil Roasted Sunflower Seeds:

• Seasoned Grated Dry Bread Crumbs have 2.1 times more Calcium and 700 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 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 .
• Both Seasoned Grated Dry Bread Crumbs and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Seasoned Grated Dry Bread Crumbs have 2.7 times more Omega 3, 3 times more Carbohydrate, 1.8 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 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 .
• Both Seasoned Grated Dry Bread Crumbs as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.