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

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, rye (includes pumpernickel)	12%	8%	80%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Crackers, melba toast, rye (includes pumpernickel)	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	134% 3890kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	14% 4.53g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	66.3% 1.06g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	73% 12.4g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	595% 773g	158% 206g	130g per day for Men 19-50 years
Sugars	NA	NA	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	303% 115g	38g per day for Men 19-50 years
Protein	207% 116g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, rye (includes pumpernickel)	Toasted 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	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	218% 2.84mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	295% 47mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	97% 4.84mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	619% 8.05mg	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	595% 2380μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, rye (includes pumpernickel)	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	78% 780mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	446% 4mg	2038% 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	851% 68mg	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	919% 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	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	56.8% 1930mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	704% 387μg	NA	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	482% 53mg	11mg per day for Men 19-50 years
Water	1.32% 49g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, melba toast, rye (includes pumpernickel) VS Toasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, melba toast, rye (includes pumpernickel) versus 1 kg of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Crackers, melba toast, rye (includes pumpernickel) has 1.5 times more Vitamin B1 than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 14.6 times more Vitamin B5, 9.4 times more Vitamin B6 and 2.8 times more Vitamin B9 than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) and Toasted Sunflower Seeds provide similar amounts of Vitamin B2 and Vitamin B3 per one kilogram.
• Both Crackers, melba toast, rye (includes pumpernickel) as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

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

• 1 kilogram of Crackers, melba toast, rye (includes pumpernickel) has 1.4 times more Calcium and 299.7 times more Sodium than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 4.6 times more Copper, 1.9 times more Iron, 3.3 times more Magnesium, 2.9 times more Manganese, 6.3 times more Phosphorus, 2.5 times more Potassium and 3.9 times more Zinc than Crackers, melba toast, rye (includes pumpernickel).

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, melba toast, rye (includes pumpernickel) has 1.3 times more Omega 3 and 3.8 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.6 times more Energy, 16.7 times more Fat, 13.1 times more Saturated Fat, 30.1 times more Omega 6, 1.4 times more Fiber and 1.5 times more Protein than Crackers, melba toast, rye (includes pumpernickel).