Comparing Nutrients in 14 ounces Crackers, melba toast, rye (includes pumpernickel) VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, rye (includes pumpernickel)	12%	8%	80%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Crackers, melba toast, rye (includes pumpernickel)	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	53.2% 1544kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.5g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	5.6% 1.8g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	29% 4.93g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	236% 307g	63% 81.7g	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	83.6% 31.8g	120% 45.6g	38g per day for Men 19-50 years
Protein	82.2% 46g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, rye (includes pumpernickel)	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	156% 1.88mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86.7% 1.13mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.4% 1.92mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	246% 3.2mg	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	84.3% 337μg	236% 945μg	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	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

	Crackers, melba toast, rye (includes pumpernickel)	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	31% 310mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	177% 1.6mg	809% 7.28mg	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	183% 14.6mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	127% 2.93mg	365% 8.4mg	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	104% 726mg	657% 4596mg	700mg per day for Men 19-50 years
Potassium	22.5% 766mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	279% 154μg	NA	55μg per day for Men 19-50 years
Sodium	238% 3568mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.53% 19.4g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, melba toast, rye (includes pumpernickel) VS Toasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Crackers, melba toast, rye (includes pumpernickel) versus 14 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Crackers, melba toast, rye (includes pumpernickel) vs Toasted Sunflower Seeds:

• 14 ounces of Crackers, melba toast, rye (includes pumpernickel) have 1.5 times more Vitamin B1 than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 14.6 times more Vitamin B5, 9.4 times more Vitamin B6 and 2.8 times more Vitamin B9 than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) and Toasted Sunflower Seeds provide similar amounts of Vitamin B2 and Vitamin B3 per 14 ounces.
• Both Crackers, melba toast, rye (includes pumpernickel) as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Crackers, melba toast, rye (includes pumpernickel) vs Toasted Sunflower Seeds:

• 14 ounces of Crackers, melba toast, rye (includes pumpernickel) have 1.4 times more Calcium and 299.7 times more Sodium than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 4.6 times more Copper, 1.9 times more Iron, 3.3 times more Magnesium, 2.9 times more Manganese, 6.3 times more Phosphorus, 2.5 times more Potassium and 3.9 times more Zinc than Crackers, melba toast, rye (includes pumpernickel).

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, melba toast, rye (includes pumpernickel) have 1.3 times more Omega 3 and 3.8 times more Carbohydrate than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 16.7 times more Fat, 13.1 times more Saturated Fat, 30.1 times more Omega 6, 1.4 times more Fiber and 1.5 times more Protein than Crackers, melba toast, rye (includes pumpernickel).