Comparing Nutrients in 100 calories Seasoned Dry Bread Crumbs VS Sunflower Seeds

Weight per 100 calories

Seasoned Dry Bread Crumbs

26g

Sunflower Seeds

17g

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

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

Macros Ratio

Protein Fat Carbs

Seasoned Dry Bread Crumbs

15%

13%

72%

Sunflower Seeds

13%

74%

13%

100 kcal ▼

Macro Nutrients

Seasoned 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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1.48%1.43g

Fat

9.1%8.8g

1.43 gvs8.8 g

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

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1.13%0.36g

Saturated Fat

2.4%0.76g

0.36 gvs0.76 g

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

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3.52%0.056g

Omega 3

0.64%0.01g

0.056 gvs0.01 g

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

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3.2%0.54g

Omega 6

23.2%3.95g

0.54 gvs3.95 g

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

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0.09%0.26mg

Cholesterol

0%0mg

0.26 mgvs0 mg

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

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13.8%18g

Carbohydrate

2.63%3.42g

18 gvs3.42 g

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

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2.07%1.5g

Sugars

0.62%0.45g

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

1.5 gvs0.45 g

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

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0.71%0.52g

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]

0.52 gvsNA g

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

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%0.45g

Glucose

0.45 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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3.37%1.28g

Fiber

3.88%1.47g

1.28 gvs1.47 g

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

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6.6%3.7g

Protein

6.35%3.56g

3.7 gvs3.56 g

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

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Vitamins

Seasoned Dry Bread Crumbs vs Sunflower Seeds

0.29%2.6μg

Vitamin A

0.057%0.51μg

RAE, retinol activity equivalents

2.6 μgvs0.51 μg

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

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21%0.25mg

Vitamin B1

21%0.25mg

Thiamine

0.25 mgvs0.25 mg

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

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8.34%0.11mg

Vitamin B2

4.68%0.061mg

Riboflavin

0.11 mgvs0.061 mg

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

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10%1.6mg

Vitamin B3

8.92%1.43mg

Niacin, nicotinic acid, niacinamide

1.6 mgvs1.43 mg

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

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3.25%0.16mg

Vitamin B5

3.87%0.19mg

Pantothenic acid

0.16 mgvs0.19 mg

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

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3.43%0.045mg

Vitamin B6

17.7%0.23mg

Pyridoxine

0.045 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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7.77%31μg

Vitamin B9

9.7%39μg

Folates and Folic Acid

31 μgvs39 μg

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

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3.8%0.091μg

Vitamin B12

0%0μg

Cobalamin

0.091 μgvs0 μg

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

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0.78%0.7mg

Vitamin C

0.27%0.24mg

Ascorbic acid

0.7 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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0.45%0.068mg

Vitamin E

40%6.02mg

Tocopherols and Tocotrienols

0.068 mgvs6.02 mg

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

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10%12μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

12 μgvs0 μg

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

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Minerals

Seasoned Dry Bread Crumbs vs Sunflower Seeds

4.75%47.5mg

Calcium

1.34%13.4mg

47.5 mgvs13.4 mg

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

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7.08%0.064mg

Copper

34.2%0.31mg

0.064 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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16%1.3mg

Iron

11.2%0.9mg

1.3 mgvs0.9 mg

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

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2.86%12mg

Magnesium

13.3%55.7mg

12 mgvs55.7 mg

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

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11%0.26mg

Manganese

14.5%0.33mg

0.26 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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6.6%46.2mg

Phosphorus

16%113mg

46.2 mgvs113 mg

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

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1.77%60.3mg

Potassium

3.25%110mg

60.3 mgvs110 mg

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

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11.7%6.45μg

Selenium

16.5%9.08μg

6.45 μgvs9.08 μg

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

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36.6%548mg

Sodium

0.1%1.54mg

548 mgvs1.54 mg

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

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3.4%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%1.66g

Water

0.022%0.81g

1.66 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 Seasoned Dry Bread Crumbs vs Sunflower Seeds:

Seasoned Grated Dry Bread Crumbs have 1.8 times more Vitamin B2, more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 5.2 times more Vitamin B6, 1.3 times more Vitamin B9 and 88.7 times more Vitamin E than Seasoned Grated Dry Bread Crumbs .
Both Seasoned Grated Dry Bread Crumbs and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per 100 kcal.
Both Seasoned 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 Seasoned Dry Bread Crumbs vs Sunflower Seeds:

Seasoned Grated Dry Bread Crumbs have 3.6 times more Calcium, 1.4 times more Iron and 355.8 times more Sodium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 4.8 times more Copper, 4.6 times more Magnesium, 1.3 times more Manganese, 2.4 times more Phosphorus, 1.8 times more Potassium, 1.4 times more Selenium and 2.3 times more Zinc than Seasoned Grated Dry Bread Crumbs .

Comparison of macro-nutrients per 100 calories:

Seasoned Grated Dry Bread Crumbs have 5.5 times more Omega 3, 5.2 times more Carbohydrate and 3.3 times more Sugars than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 6.2 times more Fat, 2.1 times more Saturated Fat and 7.3 times more Omega 6 than Seasoned Grated Dry Bread Crumbs .
Both Seasoned Grated Dry Bread Crumbs and Dried Sunflower Seed Kernels have similar amounts of Energy, Fiber and Protein per 100 kcal.
Both Seasoned 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:

Seasoned Dry Bread Crumbs VS Toasted Protein BreadSunflower SeedsVS Toasted Protein BreadSeasoned Dry Bread Crumbs VS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Seasoned Dry Bread Crumbs VS Sunflower Seeds

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: