Comparing Nutrients in 100 grams Croutons, plain VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Croutons, plain	12%	15%	73%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Croutons, plain	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	14% 407kcal	21.3% 619kcal	2900kcal per day for Men 19-50 years
Fat	6.8% 6.6g	58.6% 56.8g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	18.6% 5.95g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	4.94% 0.079g	1.6g per day for Men 19-50 years
Omega 6	7.1% 1.2g	220% 37.4g	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	16% 20.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13.4% 5.1g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	21.3% 12g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Croutons, plain	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	52% 0.62mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.44mg	26.2% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.6% 0.43mg	141% 7.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2% 0.026mg	62% 0.81mg	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	59.5% 238μg	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	1.56% 1.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Croutons, plain	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.6% 76mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	204% 1.83mg	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	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	7.4% 31mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	21.7% 0.5mg	92% 2.1mg	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	165% 1158mg	700mg per day for Men 19-50 years
Potassium	3.65% 124mg	14.4% 491mg	3400mg per day for Men 19-50 years
Selenium	68% 37.5μg	NA	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	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.15% 5.5g	0.027% 1g	3700g per day for Men 19-50 years

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

• Croutons, plain have 1.9 times more Vitamin B1 and 1.3 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 16.5 times more Vitamin B5, 31 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin C than Croutons, plain.
• Both Croutons, plain and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 100 g.
• Both Croutons, plain as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 100 g.

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

• Croutons, plain have 1.3 times more Calcium and 232.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 11.3 times more Copper, 1.7 times more Iron, 4.2 times more Magnesium, 4.2 times more Manganese, 10.1 times more Phosphorus, 4 times more Potassium and 6 times more Zinc than Croutons, plain.

Comparison of macro-nutrients per 100 grams:

• Croutons, plain have 3.6 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.5 times more Energy, 8.6 times more Fat, 3.9 times more Saturated Fat, 31.1 times more Omega 6, 2.3 times more Fiber and 1.4 times more Protein than Croutons, plain.
• Both Croutons, plain and Toasted Sunflower Seed Kernels no Salt have similar amounts of Omega 3 per 100 g.
• Both Croutons, plain as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.