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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Crackers, cream, Gamesa Sabrosas	6%	39%	55%

Macro Nutrients

	Roasted Sunflower Seeds	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Energy	201% 5820kcal	167% 4840kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	168% 53.6g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	141% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	497% 646g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	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	NA	% 62.2g	g per day for Men 19-50 years
Fiber	292% 111g	63% 24g	38g per day for Men 19-50 years
Protein	345% 193g	125% 70g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	248% 2.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	318% 50.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	92% 4.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	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	593% 2370μg	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	1740% 261mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	149% 179μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Calcium	70% 700mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	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	475% 38mg	923% 73.8mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	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	1650% 11550mg	140% 980mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	38% 1290mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	173% 95μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	765% 11480mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	60% 6.6mg	11mg per day for Men 19-50 years
Water	0.32% 12g	1.2% 44.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Crackers, cream, Gamesa Sabrosas per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Sunflower Seeds versus 1 kg of Crackers, cream, Gamesa Sabrosas to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Roasted Sunflower Seeds has 1.4 times more Vitamin B3, 15.2 times more Vitamin B5, 12.4 times more Vitamin B6, 1.6 times more Vitamin B9 and 16.4 times more Vitamin E than Crackers, cream, Gamesa Sabrosas.
• While 1 kg of Crackers, cream, Gamesa Sabrosas contains 2.8 times more Vitamin B1, more Vitamin B12 and 6.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Crackers, cream, Gamesa Sabrosas provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Roasted Sunflower Seeds have insufficient amounts of Vitamin B12

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

• 1 kilogram of Roasted Sunflower Seeds has 2.7 times more Calcium, 16.5 times more Copper, 5.2 times more Magnesium, 2.7 times more Manganese, 11.8 times more Phosphorus, 6.6 times more Potassium, 8.3 times more Selenium and 8 times more Zinc than Crackers, cream, Gamesa Sabrosas.
• While 1 kg of Crackers, cream, Gamesa Sabrosas contains 1.9 times more Iron and 382.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Sunflower Seeds has 1.2 times more Energy, 2.4 times more Fat, 1.5 times more Omega 3, 13.6 times more Omega 6, 4.6 times more Fiber and 2.8 times more Protein than Crackers, cream, Gamesa Sabrosas.
• While 1 kg of Crackers, cream, Gamesa Sabrosas contains 2.7 times more Carbohydrate and 3.4 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Crackers, cream, Gamesa Sabrosas offer comparable quantities of Saturated Fat per one kilogram.