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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Dry Bread Crumbs	14%	12%	74%

Macro Nutrients

	Roasted Sunflower Seeds	Dry Bread Crumbs	Recommended Dietary Allowance
Energy	40% 1155kcal	27% 784kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	7.46% 2.4g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	22% 3.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	110% 143g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	17% 12.3g	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	6.73% 4.9g	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	% 3.6g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	58% 22g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	47.3% 26.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Dry Bread Crumbs	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	160% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	82.3% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	18.5% 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	118% 470μg	53% 212μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	29% 0.69μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.1% 2.78mg	0% 0mg	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	345% 51.8mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	14% 139mg	36.3% 363mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	56.2% 0.51mg	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	94% 7.54mg	120% 9.6mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	79.3% 1.82mg	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	327% 2292mg	46.8% 327mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	97% 1453mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	26% 2.88mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.35% 13g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 12.8 times more Vitamin B5, 6.6 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin C and 326.3 times more Vitamin E than Plain Grated Dry Bread Crumbs .
• While Plain Grated Dry Bread Crumbs contain 9.1 times more Vitamin B1, 1.6 times more Vitamin B2, more Vitamin B12 and 2.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Plain Grated Dry Bread Crumbs have similar amounts of Vitamin B3 per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Plain Grated Dry Bread Crumbs have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 7.2 times more Copper, 3 times more Magnesium, 2.3 times more Manganese, 7 times more Phosphorus, 4.3 times more Potassium, 3.1 times more Selenium and 3.6 times more Zinc than Plain Grated Dry Bread Crumbs .
• While Plain Grated Dry Bread Crumbs contain 2.6 times more Calcium, 1.3 times more Iron and 244 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Energy, 9.4 times more Fat, 4.3 times more Saturated Fat, 17.5 times more Omega 6, 2.5 times more Fiber and 1.4 times more Protein than Plain Grated Dry Bread Crumbs .
• While Plain Grated Dry Bread Crumbs contain 2.7 times more Omega 3, 3 times more Carbohydrate and 2.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Plain Grated Dry Bread Crumbs have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.