Comparing Nutrients in 14 ounces Roasted Sunflower Seeds VS Cracker, meal

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cracker, meal	10%	4%	86%

Macro Nutrients

	Roasted Sunflower Seeds	Cracker, meal	Recommended Dietary Allowance
Energy	79.7% 2310kcal	52.4% 1520kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	6.96% 6.75g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	3.36% 1.08g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	765% 130g	16% 2.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	247% 321g	130g per day for Men 19-50 years
Sugars	15% 11g	1.8% 1.3g	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	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	116% 44g	27% 10.3g	38g per day for Men 19-50 years
Protein	137% 76.7g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cracker, meal	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	143% 1.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	142% 22.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	37% 1.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	12% 0.15mg	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	235% 941μg	135% 540μg	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	6.17% 5.56mg	0% 0mg	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	691% 104mg	11.4% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cracker, meal	Recommended Dietary Allowance
Calcium	27.8% 278mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	99% 0.89mg	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	189% 15mg	230% 18.4mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	163% 3.75mg	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	655% 4584mg	59% 413mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	305% 168μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	0.82% 30g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Roasted Sunflower Seeds vs Cracker, meal:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.2 times more Vitamin B3, 15.1 times more Vitamin B5, 20.6 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C, 60.7 times more Vitamin E and 9 times more Vitamin K than Cracker, meal.
• While Cracker, meal contains 6.6 times more Vitamin B1 and 1.9 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cracker, meal have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Roasted Sunflower Seeds vs Cracker, meal:

• Dry Roasted Sunflower Seed Kernels no Salt have 3 times more Calcium, 8.1 times more Copper, 5.4 times more Magnesium, 2.2 times more Manganese, 11.1 times more Phosphorus, 7.4 times more Potassium, 1.9 times more Selenium and 7.7 times more Zinc than Cracker, meal.
• While Cracker, meal contains 5.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cracker, meal have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Energy, 29.3 times more Fat, 19.3 times more Saturated Fat, 1.8 times more Omega 3, 48 times more Omega 6, 8.3 times more Sugars, 4.3 times more Fiber and 2.1 times more Protein than Cracker, meal.
• While Cracker, meal contains 3.4 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cracker, meal have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.