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

Macros Ratio

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

Macro Nutrients

	Seasoned Dry Bread Crumbs	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	26.2% 760kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	11.2% 11g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	8.63% 2.76g	37% 12g	32g per day for Men 19-50 years
Omega 3	26.8% 0.43g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	24.3% 4.14g	436% 74g	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	31.4% 41g	130g per day for Men 19-50 years
Sugars	15.7% 11.4g	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	5.4% 3.93g	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	% 3.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	25.6% 9.72g	60% 23g	38g per day for Men 19-50 years
Protein	50% 28g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Seasoned Dry Bread Crumbs	Toasted 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	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63.4% 0.82mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.4% 12.2mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.7% 1.24mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	59% 236μg	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	5.95% 5.36mg	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	3.44% 0.52mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	76% 91μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seasoned Dry Bread Crumbs	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	36% 361mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	54% 0.48mg	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	122% 9.76mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	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	50% 351mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	13.5% 458mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	NA	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	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.34% 12.6g	0.054% 2g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Seasoned 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 Seasoned Dry Bread Crumbs vs Toasted Sunflower Seeds:

• 7 ounces of Seasoned Dry Bread Crumbs have 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 Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 11.3 times more Vitamin B5, 4.7 times more Vitamin B6 and 2 times more Vitamin B9 than Seasoned Grated Dry Bread Crumbs .
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin B12 and Vitamin C
• Both Seasoned Grated Dry Bread Crumbs as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

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

• 7 ounces of Seasoned Dry Bread Crumbs have 3.2 times more Calcium and 700 times more Sodium than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 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 Grated Dry Bread Crumbs .

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Seasoned Dry Bread Crumbs have 2.7 times more Omega 3 and 3.3 times more Carbohydrate than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 10.4 times more Fat, 4.3 times more Saturated Fat, 17.9 times more Omega 6 and 2.3 times more Fiber than Seasoned Grated Dry Bread Crumbs .
• Both Seasoned Dry Bread Crumbs and Toasted Sunflower Seeds offer comparable quantities of Protein per seven ounces.