Comparing Nutrients in 100 calories Dry Bread Crumbs VS Sunflower Seeds

Weight per 100 calories

Dry Bread Crumbs

25.3g

Sunflower Seeds

17g

Dried Sunflower Seed Kernels have 1.5 times more energy per unit of mass than Plain Grated Dry Bread Crumbs , which is very high in comparison to other foods. Dry Bread Crumbs having high energy density.

Which food has more nutrients per 100 calories - Dry Bread Crumbs or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Dry Bread Crumbs

14%

12%

74%

Sunflower Seeds

13%

74%

13%

100 kcal ▼

Macro Nutrients

Dry Bread Crumbs vs Sunflower Seeds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.4%1.34g

Fat

9.1%8.8g

1.34 gvs8.8 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.95%0.3g

Saturated Fat

2.4%0.76g

0.3 gvs0.76 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.94%0.047g

Omega 3

0.64%0.01g

0.047 gvs0.01 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.8%0.47g

Omega 6

23.2%3.95g

0.47 gvs3.95 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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14%18.2g

Carbohydrate

2.63%3.42g

18.2 gvs3.42 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.16%1.57g

Sugars

0.62%0.45g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.57 gvs0.45 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.86%0.62g

Fructose

≤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]

0.62 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.46g

Glucose

0.46 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g

Sucrose

%0.43g

0 gvs0.43 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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3%1.14g

Fiber

3.88%1.47g

1.14 gvs1.47 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.04%3.38g

Protein

6.35%3.56g

3.38 gvs3.56 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Dry Bread Crumbs vs Sunflower Seeds

0%0μg

Vitamin A

0.057%0.51μg

RAE, retinol activity equivalents

0 μgvs0.51 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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20.4%0.24mg

Vitamin B1

21%0.25mg

Thiamine

0.24 mgvs0.25 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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7.85%0.1mg

Vitamin B2

4.68%0.061mg

Riboflavin

0.1 mgvs0.061 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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10.5%1.68mg

Vitamin B3

8.92%1.43mg

Niacin, nicotinic acid, niacinamide

1.68 mgvs1.43 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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2.8%0.14mg

Vitamin B5

3.87%0.19mg

Pantothenic acid

0.14 mgvs0.19 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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2.36%0.031mg

Vitamin B6

17.7%0.23mg

Pyridoxine

0.031 mgvs0.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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6.77%27μg

Vitamin B9

9.7%39μg

Folates and Folic Acid

27 μgvs39 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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3.7%0.089μg

Vitamin B12

0%0μg

Cobalamin

0.089 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0.27%0.24mg

Ascorbic acid

0 mgvs0.24 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.14%0.02mg

Vitamin E

40%6.02mg

Tocopherols and Tocotrienols

0.02 mgvs6.02 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.4%1.67μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1.67 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Dry Bread Crumbs vs Sunflower Seeds

4.63%46.3mg

Calcium

1.34%13.4mg

46.3 mgvs13.4 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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7.17%0.065mg

Copper

34.2%0.31mg

0.065 mgvs0.31 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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15.3%1.22mg

Iron

11.2%0.9mg

1.22 mgvs0.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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2.6%11mg

Magnesium

13.3%55.7mg

11 mgvs55.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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10%0.23mg

Manganese

14.5%0.33mg

0.23 mgvs0.33 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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5.97%41.8mg

Phosphorus

16%113mg

41.8 mgvs113 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.46%49.6mg

Potassium

3.25%110mg

49.6 mgvs110 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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11.6%6.38μg

Selenium

16.5%9.08μg

6.38 μgvs9.08 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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12.4%185mg

Sodium

0.1%1.54mg

185 mgvs1.54 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.34%0.37mg

Zinc

7.8%0.86mg

0.37 mgvs0.86 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.045%1.65g

Water

0.022%0.81g

1.65 gvs0.81 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Dry Bread Crumbs vs Sunflower Seeds:

Plain Grated Dry Bread Crumbs have 1.7 times more Vitamin B2, more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.4 times more Vitamin B5, 7.5 times more Vitamin B6, 1.4 times more Vitamin B9 and 297.3 times more Vitamin E than Plain Grated Dry Bread Crumbs .
Both Plain Grated Dry Bread Crumbs and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B3 per 100 kcal.
Both Plain Grated Dry Bread Crumbs as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Dry Bread Crumbs vs Sunflower Seeds:

Plain Grated Dry Bread Crumbs have 3.5 times more Calcium, 1.4 times more Iron and 120.2 times more Sodium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 4.8 times more Copper, 5.1 times more Magnesium, 1.4 times more Manganese, 2.7 times more Phosphorus, 2.2 times more Potassium, 1.4 times more Selenium and 2.3 times more Zinc than Plain Grated Dry Bread Crumbs .

Comparison of macro-nutrients per 100 calories:

Plain Grated Dry Bread Crumbs have 4.6 times more Omega 3, 5.3 times more Carbohydrate and 3.5 times more Sugars than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 6.6 times more Fat, 2.5 times more Saturated Fat, 8.3 times more Omega 6 and 1.3 times more Fiber than Plain Grated Dry Bread Crumbs .
Both Plain Grated Dry Bread Crumbs and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 100 kcal.
Both Plain Grated Dry Bread Crumbs as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Dry Bread Crumbs VS Bread SticksSunflower SeedsVS Bread SticksDry Bread Crumbs VS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Dry Bread Crumbs VS Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Dry Bread Crumbs or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: