Comparing Nutrients in 1 kilogram Crackers, crispbread, rye VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Crackers, crispbread, rye	8%	3%	89%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Crackers, crispbread, rye	Sunflower Seeds	Recommended Dietary Allowance
Energy	126% 3660kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	13.4% 13g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	4.53% 1.45g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	28% 4.8g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	632% 822g	154% 200g	130g per day for Men 19-50 years
Sugars	14.8% 10.7g	36% 26g	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	% 25g	g per day for Men 19-50 years
Fiber	434% 165g	226% 86g	38g per day for Men 19-50 years
Protein	141% 79g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Crackers, crispbread, rye	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	203% 2.43mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	112% 1.45mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	135% 6.76mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	1035% 13.5mg	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	118% 470μg	568% 2270μg	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	15.6% 14mg	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	54% 8.1mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, crispbread, rye	Sunflower Seeds	Recommended Dietary Allowance
Calcium	31% 310mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	2000% 18mg	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	304% 24.3mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	186% 780mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	1076% 24.8mg	848% 19.5mg	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	384% 2690mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	94% 3190mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	665% 366μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	273% 4100mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	217% 24mg	455% 50mg	11mg per day for Men 19-50 years
Water	1.65% 61g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Crackers, crispbread, rye vs Sunflower Seeds:

• Crackers, crispbread, rye have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.1 times more Vitamin B1, 2.4 times more Vitamin B2, 8 times more Vitamin B3, 1.7 times more Vitamin B5, 6.4 times more Vitamin B6, 4.8 times more Vitamin B9, more Vitamin C and 43.4 times more Vitamin E than Crackers, crispbread, rye.
• Both Crackers, crispbread, rye as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Crackers, crispbread, rye vs Sunflower Seeds:

• Crackers, crispbread, rye have 1.3 times more Manganese and 45.6 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.5 times more Calcium, 7.1 times more Copper, 2.2 times more Iron, 4.2 times more Magnesium, 2.5 times more Phosphorus, 2 times more Potassium, 1.4 times more Selenium and 2.1 times more Zinc than Crackers, crispbread, rye.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, crispbread, rye have 1.3 times more Omega 3, 4.1 times more Carbohydrate and 1.9 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 39.6 times more Fat, 30.7 times more Saturated Fat, 48.1 times more Omega 6, 2.4 times more Sugars and 2.6 times more Protein than Crackers, crispbread, rye.
• Both Crackers, crispbread, rye as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.