Comparing Nutrients in 1 kilogram Crackers, rye, wafers, plain VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, plain	10%	2%	88%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Crackers, rye, wafers, plain	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	115% 3340kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	9.28% 9g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	3.38% 1.08g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	20.5% 3.5g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	618% 804g	158% 206g	130g per day for Men 19-50 years
Sugars	14% 10g	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	603% 229g	303% 115g	38g per day for Men 19-50 years
Protein	171% 96g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, plain	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	356% 4.27mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	222% 2.9mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	208% 2.7mg	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	113% 450μg	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	1.1% 1mg	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	53.3% 8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47.5% 57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, rye, wafers, plain	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	40% 400mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	512% 4.6mg	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	743% 59.4mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	288% 1210mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	2333% 53.7mg	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	477% 3340mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	146% 4950mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	433% 238μg	NA	55μg per day for Men 19-50 years
Sodium	371% 5570mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	255% 28mg	482% 53mg	11mg per day for Men 19-50 years
Water	1.35% 50g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, rye, wafers, plain VS Toasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, rye, wafers, plain 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, rye, wafers, plain vs Toasted Sunflower Seeds:

• 1 kilogram of Crackers, rye, wafers, plain has 1.3 times more Vitamin B1 than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 2.7 times more Vitamin B3, 12.4 times more Vitamin B5, 3 times more Vitamin B6 and 5.3 times more Vitamin B9 than Crackers, rye, wafers, plain.
• Both Crackers, rye, wafers, plain and Toasted Sunflower Seeds provide similar amounts of Vitamin B2 per one kilogram.
• Both Crackers, rye, wafers, plain as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Crackers, rye, wafers, plain vs Toasted Sunflower Seeds:

• 1 kilogram of Crackers, rye, wafers, plain has 2.5 times more Manganese and 185.7 times more Sodium than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.4 times more Calcium, 4 times more Copper, 3.5 times more Phosphorus and 1.9 times more Zinc than Crackers, rye, wafers, plain.
• Both Crackers, rye, wafers, plain and Toasted Sunflower Seeds contain similar levels of Iron, Magnesium and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, rye, wafers, plain has 3.9 times more Carbohydrate and 2 times more Fiber than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.9 times more Energy, 63.1 times more Fat, 55.1 times more Saturated Fat, 1.6 times more Omega 3, 107.1 times more Omega 6 and 1.8 times more Protein than Crackers, rye, wafers, plain.