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

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, wheat	14%	5%	81%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Crackers, melba toast, wheat	Sunflower Seeds	Recommended Dietary Allowance
Energy	51% 1484kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	9.4% 9.13g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	4.18% 1.34g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	233% 303g	61% 79.4g	130g per day for Men 19-50 years
Sugars	NA	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	77.3% 29.4g	90% 34g	38g per day for Men 19-50 years
Protein	91% 51g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, wheat	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	140% 1.67mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.2mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.05mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	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	131% 524μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, wheat	Sunflower Seeds	Recommended Dietary Allowance
Calcium	17% 171mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	117% 1.05mg	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	223% 18mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	184% 4.22mg	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	94% 655mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	17.3% 587mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	397% 218μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	221% 3322mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	54% 5.95mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.59% 22g	0.51% 18.8g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels contain 3.5 times more Vitamin B1, 1.6 times more Vitamin B3, 2.2 times more Vitamin B5, 13.1 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin C than Crackers, melba toast, wheat.
• Both Crackers, melba toast, wheat and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 14 oz.
• Both Crackers, melba toast, wheat 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, wheat vs Sunflower Seeds:

• Crackers, melba toast, wheat have 93 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Calcium, 6.8 times more Copper, 5.8 times more Magnesium, 1.8 times more Manganese, 4 times more Phosphorus, 4.4 times more Potassium and 3.3 times more Zinc than Crackers, melba toast, wheat.
• Both Crackers, melba toast, wheat and Dried Sunflower Seed Kernels have similar amounts of Iron and Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Crackers, melba toast, wheat have 3.8 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 22.4 times more Fat, 13.2 times more Saturated Fat, 26.9 times more Omega 6 and 1.6 times more Protein than Crackers, melba toast, wheat.
• Both Crackers, melba toast, wheat and Dried Sunflower Seed Kernels have similar amounts of Omega 3 and Fiber per 14 oz.
• Both Crackers, melba toast, wheat as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.