Comparing Nutrients in 1 kilogram Sunflower Seeds VS Crackers, cream, Gamesa Sabrosas

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Crackers, cream, Gamesa Sabrosas	6%	39%	55%

Macro Nutrients

	Sunflower Seeds	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Energy	201% 5840kcal	167% 4840kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	168% 53.6g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	141% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	497% 646g	130g per day for Men 19-50 years
Sugars	36% 26g	129% 94g	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	13% 9.5g	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	% 9.2g	g per day for Men 19-50 years
Sucrose	% 25g	% 62.2g	g per day for Men 19-50 years
Fiber	226% 86g	63% 24g	38g per day for Men 19-50 years
Protein	371% 208g	125% 70g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	248% 2.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	318% 50.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	92% 4.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	50% 0.65mg	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	568% 2270μg	373% 1490μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	192% 4.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.6% 14mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2345% 352mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	149% 179μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Calcium	78% 780mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	123% 1.1mg	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	656% 52.5mg	923% 73.8mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	338% 7.8mg	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	943% 6600mg	140% 980mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	38% 1290mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	173% 95μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	765% 11480mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	60% 6.6mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	1.2% 44.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs Crackers, cream, Gamesa Sabrosas:

• Dried Sunflower Seed Kernels have 5 times more Vitamin B1, 1.5 times more Vitamin B2, 1.6 times more Vitamin B3, 2.4 times more Vitamin B5, 20.7 times more Vitamin B6, 1.5 times more Vitamin B9 and 22.1 times more Vitamin E than Crackers, cream, Gamesa Sabrosas.
• While Crackers, cream, Gamesa Sabrosas contain more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Crackers, cream, Gamesa Sabrosas:

• Dried Sunflower Seed Kernels have 3 times more Calcium, 16.2 times more Copper, 13 times more Magnesium, 2.5 times more Manganese, 6.7 times more Phosphorus, 5 times more Potassium, 5.6 times more Selenium and 7.6 times more Zinc than Crackers, cream, Gamesa Sabrosas.
• While Crackers, cream, Gamesa Sabrosas contain 1.4 times more Iron and 127.6 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 1.2 times more Energy, 2.5 times more Fat, 1.3 times more Omega 3, 9.6 times more Omega 6, 3.6 times more Fiber and 3 times more Protein than Crackers, cream, Gamesa Sabrosas.
• While Crackers, cream, Gamesa Sabrosas contain 3.2 times more Carbohydrate and 3.6 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Crackers, cream, Gamesa Sabrosas have similar amounts of Saturated Fat per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Crackers, cream, Gamesa Sabrosas have insufficient amounts of Glucose and Sucrose in 1 kg.