Comparing Nutrients in 14 ounces Crackers, melba toast, plain VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, plain	13%	8%	79%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Crackers, melba toast, plain	Sunflower Seeds	Recommended Dietary Allowance
Energy	53.4% 1548kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.7g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	5.5% 1.77g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	28.2% 4.8g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	234% 304g	61% 79.4g	130g per day for Men 19-50 years
Sugars	5.15% 3.73g	14.3% 10.4g	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	% 9.92g	g per day for Men 19-50 years
Fiber	66% 25g	90% 34g	38g per day for Men 19-50 years
Protein	85.8% 48g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, plain	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	137% 1.64mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.3% 1.1mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.3mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.75mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	411% 5.34mg	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	123% 492μg	225% 901μg	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	6.17% 5.56mg	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	11.4% 1.7mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, plain	Sunflower Seeds	Recommended Dietary Allowance
Calcium	37% 369mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	794% 7.14mg	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	184% 14.7mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	55.8% 234mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	195% 4.5mg	336% 7.74mg	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	111% 778mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	23.6% 802mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	251% 138μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	158% 2373mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	72.5% 7.98mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.55% 20.2g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Crackers, melba toast, plain vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 3.6 times more Vitamin B1, 1.3 times more Vitamin B2, 2 times more Vitamin B3, 1.6 times more Vitamin B5, 13.7 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin C and 81.8 times more Vitamin E than Crackers, melba toast, plain.
• Both Crackers, melba toast, plain as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Crackers, melba toast, plain vs Sunflower Seeds:

• Crackers, melba toast, plain have 66.4 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.2 times more Copper, 1.4 times more Iron, 5.5 times more Magnesium, 1.7 times more Manganese, 3.4 times more Phosphorus, 3.2 times more Potassium, 1.5 times more Selenium and 2.5 times more Zinc than Crackers, melba toast, plain.
• Both Crackers, melba toast, plain and Dried Sunflower Seed Kernels have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Crackers, melba toast, plain have 3.8 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Energy, 16.1 times more Fat, 10 times more Saturated Fat, 19 times more Omega 6, 2.8 times more Sugars, 1.4 times more Fiber and 1.7 times more Protein than Crackers, melba toast, plain.
• Both Crackers, melba toast, plain and Dried Sunflower Seed Kernels have similar amounts of Omega 3 per 14 oz.
• Both Crackers, melba toast, plain as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.