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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Crackers, melba toast, rye (includes pumpernickel)	12%	8%	80%

Macro Nutrients

	Sunflower Seeds	Crackers, melba toast, rye (includes pumpernickel)	Recommended Dietary Allowance
Energy	201% 5840kcal	134% 3890kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	14% 4.53g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	66.3% 1.06g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	73% 12.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	595% 773g	130g per day for Men 19-50 years
Sugars	36% 26g	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	% 25g	NA	g per day for Men 19-50 years
Fiber	226% 86g	211% 80g	38g per day for Men 19-50 years
Protein	371% 208g	207% 116g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Crackers, melba toast, rye (includes pumpernickel)	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	394% 4.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	218% 2.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	295% 47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	97% 4.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	66% 0.86mg	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	213% 850μg	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	15.6% 14mg	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Crackers, melba toast, rye (includes pumpernickel)	Recommended Dietary Allowance
Calcium	78% 780mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	446% 4mg	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	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	93% 390mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	321% 7.38mg	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	261% 1830mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	56.8% 1930mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	704% 387μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	599% 8990mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	124% 13.6mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	1.32% 49g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 3.1 times more Vitamin B1, 1.3 times more Vitamin B2, 1.8 times more Vitamin B3, 2.3 times more Vitamin B5, 15.6 times more Vitamin B6, 2.7 times more Vitamin B9 and more Vitamin C than Crackers, melba toast, rye (includes pumpernickel).
• Both Dried Sunflower Seed Kernels as well as Crackers, melba toast, rye (includes pumpernickel) have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

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

• Dried Sunflower Seed Kernels have 4.5 times more Copper, 1.4 times more Iron, 8.3 times more Magnesium, 2.6 times more Manganese, 3.6 times more Phosphorus, 3.3 times more Potassium, 1.4 times more Selenium and 3.7 times more Zinc than Crackers, melba toast, rye (includes pumpernickel).
• While Crackers, melba toast, rye (includes pumpernickel) contain 99.9 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Crackers, melba toast, rye (includes pumpernickel) have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 1.5 times more Energy, 15.1 times more Fat, 9.8 times more Saturated Fat, 18.6 times more Omega 6 and 1.8 times more Protein than Crackers, melba toast, rye (includes pumpernickel).
• While Crackers, melba toast, rye (includes pumpernickel) contain 1.8 times more Omega 3 and 3.9 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Crackers, melba toast, rye (includes pumpernickel) have similar amounts of Fiber per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Crackers, melba toast, rye (includes pumpernickel) have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.