Comparing Nutrients in 100 grams Croutons, plain VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Croutons, plain	12%	15%	73%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Croutons, plain	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	14% 407kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	6.8% 6.6g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	7.1% 1.2g	201% 34.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.5% 73.5g	17.6% 23g	130g per day for Men 19-50 years
Sugars	NA	4.3% 3.1g	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	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	NA	% 0.74g	g per day for Men 19-50 years
Sucrose	NA	% 2.37g	g per day for Men 19-50 years
Fiber	13.4% 5.1g	28% 10.6g	38g per day for Men 19-50 years
Protein	21.3% 12g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Croutons, plain	Oil Roasted 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	52% 0.62mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.44mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.6% 0.43mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2% 0.026mg	61% 0.79mg	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	33% 132μg	58.5% 234μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.22% 1.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Croutons, plain	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.6% 76mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	200% 1.8mg	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	51% 4.1mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	7.4% 31mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	21.7% 0.5mg	90% 2.08mg	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	16.4% 115mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	3.65% 124mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	68% 37.5μg	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	46.5% 698mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.15% 5.5g	0.042% 1.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Croutons, plain vs Oil Roasted Sunflower Seeds:

• Croutons, plain have 1.9 times more Vitamin B1 and 1.3 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 16.2 times more Vitamin B5, 30.5 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin C than Croutons, plain.
• Both Croutons, plain and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 per 100 g.
• Both Croutons, plain as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Croutons, plain vs Oil Roasted Sunflower Seeds:

• Croutons, plain have 232.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 11.1 times more Copper, 4.1 times more Magnesium, 4.2 times more Manganese, 9.9 times more Phosphorus, 3.9 times more Potassium, 2.1 times more Selenium and 5.9 times more Zinc than Croutons, plain.
• Both Croutons, plain and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium and Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Croutons, plain have 3.2 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Energy, 7.8 times more Fat, 4.7 times more Saturated Fat, 28.4 times more Omega 6, 2.1 times more Fiber and 1.7 times more Protein than Croutons, plain.
• Both Croutons, plain and Oil Roasted Sunflower Seed Kernels have similar amounts of Omega 3 per 100 g.
• Both Croutons, plain as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.