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

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, wheat	14%	5%	81%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Crackers, melba toast, wheat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	51% 1484kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	9.4% 9.13g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	4.18% 1.34g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	233% 303g	70% 91g	130g per day for Men 19-50 years
Sugars	NA	17% 12.3g	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	0% 0g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 9.4g	g per day for Men 19-50 years
Fiber	77.3% 29.4g	111% 42g	38g per day for Men 19-50 years
Protein	91% 51g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, wheat	Oil Roasted 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	140% 1.67mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.2mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.05mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	242% 3.14mg	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	232% 929μg	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	4.85% 4.37mg	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	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, wheat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	17% 171mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	117% 1.05mg	796% 7.16mg	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	212% 17mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	184% 4.22mg	359% 8.26mg	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	646% 4521mg	700mg per day for Men 19-50 years
Potassium	17.3% 587mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	397% 218μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	221% 3322mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	54% 5.95mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	0.59% 22g	0.17% 6.1g	3700g per day for Men 19-50 years

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

• Crackers, melba toast, wheat have 1.3 times more Vitamin B1 and 1.2 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 13.4 times more Vitamin B5, 7.7 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin C than Crackers, melba toast, wheat.
• Both Crackers, melba toast, wheat and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 per 14 oz.
• Both Crackers, melba toast, wheat as well as Oil Roasted 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 Oil Roasted Sunflower Seeds:

• Crackers, melba toast, wheat have 279 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2 times more Calcium, 6.8 times more Copper, 2.3 times more Magnesium, 2 times more Manganese, 6.9 times more Phosphorus, 3.3 times more Potassium, 1.4 times more Selenium and 3.5 times more Zinc than Crackers, melba toast, wheat.
• Both Crackers, melba toast, wheat and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Crackers, melba toast, wheat have 3.3 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Energy, 22.3 times more Fat, 21 times more Saturated Fat, 1.6 times more Omega 3, 39.9 times more Omega 6, 1.4 times more Fiber and 1.6 times more Protein than Crackers, melba toast, wheat.
• Both Crackers, melba toast, wheat as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.