Lets compare vitamin content per 14 ounces of Crackers, melba toast, plain, without salt 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 and more Vitamin C than Crackers, melba toast, plain, without salt.
Both Crackers, melba toast, plain, without salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.
Comparing minerals per 14 ounces for Crackers, melba toast, plain, without salt vs Sunflower Seeds:
Crackers, melba toast, plain, without salt have 2.1 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 and 2.5 times more Zinc than Crackers, melba toast, plain, without salt.
Both Crackers, melba toast, plain, without salt and Dried Sunflower Seed Kernels have similar amounts of Calcium per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Crackers, melba toast, plain, without salt 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, 1.4 times more Fiber and 1.7 times more Protein than Crackers, melba toast, plain, without salt.
Both Crackers, melba toast, plain, without salt and Dried Sunflower Seed Kernels have similar amounts of Omega 3 per 14 oz.
Both Crackers, melba toast, plain, without salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.