Comparing Nutrients in 1 kilogram Crackers, melba toast, plain VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, plain	13%	8%	79%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Crackers, melba toast, plain	Sunflower Seeds	Recommended Dietary Allowance
Energy	134% 3900kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	14% 4.45g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	71% 12g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	589% 766g	154% 200g	130g per day for Men 19-50 years
Sugars	13% 9.4g	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	166% 63g	226% 86g	38g per day for Men 19-50 years
Protein	216% 121g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, plain	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	344% 4.13mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	210% 2.73mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	257% 41mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.93mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	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	310% 1240μg	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	28.7% 4.3mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, plain	Sunflower Seeds	Recommended Dietary Allowance
Calcium	93% 930mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	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	463% 37mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	491% 11.3mg	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	280% 1960mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	59.4% 2020mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	633% 348μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	399% 5980mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	183% 20mg	455% 50mg	11mg per day for Men 19-50 years
Water	1.38% 51g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Crackers, melba toast, plain vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 3.6 times more Vitamin B1, 1.3 times more Vitamin B2, 2 times more Vitamin B3, 1.6 times more Vitamin B5, 13.7 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin C and 81.8 times more Vitamin E than Crackers, melba toast, plain.
• Both Crackers, melba toast, plain as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Crackers, melba toast, plain vs Sunflower Seeds:

• Crackers, melba toast, plain have 66.4 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.2 times more Copper, 1.4 times more Iron, 5.5 times more Magnesium, 1.7 times more Manganese, 3.4 times more Phosphorus, 3.2 times more Potassium, 1.5 times more Selenium and 2.5 times more Zinc than Crackers, melba toast, plain.
• Both Crackers, melba toast, plain and Dried Sunflower Seed Kernels have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, melba toast, plain have 3.8 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Energy, 16.1 times more Fat, 10 times more Saturated Fat, 19 times more Omega 6, 2.8 times more Sugars, 1.4 times more Fiber and 1.7 times more Protein than Crackers, melba toast, plain.
• Both Crackers, melba toast, plain and Dried Sunflower Seed Kernels have similar amounts of Omega 3 per 1 kg.
• Both Crackers, melba toast, plain as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.