Comparing Nutrients in 1 kilogram Crackers, melba toast, rye (includes pumpernickel) VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, rye (includes pumpernickel)	12%	8%	80%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Crackers, melba toast, rye (includes pumpernickel)	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	134% 3890kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	14% 4.53g	163% 52g	32g per day for Men 19-50 years
Omega 3	66.3% 1.06g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	73% 12.4g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	595% 773g	185% 241g	130g per day for Men 19-50 years
Sugars	NA	37.7% 27.3g	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	211% 80g	292% 111g	38g per day for Men 19-50 years
Protein	207% 116g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, rye (includes pumpernickel)	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	394% 4.73mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	218% 2.84mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	295% 47mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	97% 4.84mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	618% 8.04mg	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	213% 850μg	593% 2370μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, rye (includes pumpernickel)	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	78% 780mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	446% 4mg	2033% 18.3mg	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	460% 36.8mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	93% 390mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	321% 7.38mg	917% 21mg	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	261% 1830mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	56.8% 1930mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	704% 387μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	599% 8990mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	124% 13.6mg	481% 53mg	11mg per day for Men 19-50 years
Water	1.32% 49g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Crackers, melba toast, rye (includes pumpernickel) vs Roasted Sunflower Seeds:

• Crackers, melba toast, rye (includes pumpernickel) have 4.5 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Vitamin B3, 14.5 times more Vitamin B5, 9.3 times more Vitamin B6, 2.8 times more Vitamin B9 and more Vitamin C than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 1 kg.
• Both Crackers, melba toast, rye (includes pumpernickel) as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Crackers, melba toast, rye (includes pumpernickel) vs Roasted Sunflower Seeds:

• Crackers, melba toast, rye (includes pumpernickel) have 299.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.6 times more Copper, 3.3 times more Magnesium, 2.9 times more Manganese, 6.3 times more Phosphorus, 4.4 times more Potassium, 2 times more Selenium and 3.9 times more Zinc than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium and Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, melba toast, rye (includes pumpernickel) have 1.5 times more Omega 3 and 3.2 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Energy, 14.6 times more Fat, 11.5 times more Saturated Fat, 26.4 times more Omega 6, 1.4 times more Fiber and 1.7 times more Protein than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.