Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Crackers, standard snack-type, regular

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Crackers, standard snack-type, regular	5%	47%	48%

Macro Nutrients

	Roasted Sunflower Seeds	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Energy	201% 5820kcal	176% 5100kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	272% 264g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	174% 55.6g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	966% 15.5g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	681% 116g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	472% 613g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	113% 81.8g	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	4% 2.9g	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	% 4.7g	g per day for Men 19-50 years
Sucrose	NA	% 69.5g	g per day for Men 19-50 years
Fiber	292% 111g	60.5% 23g	38g per day for Men 19-50 years
Protein	345% 193g	119% 66.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	347% 4.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	351% 4.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	272% 43.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	48.5% 0.63mg	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	230% 920μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1740% 261mg	202% 30.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	578% 693μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Calcium	70% 700mg	120% 1200mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	116% 1.04mg	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	504% 40.3mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	213% 4.9mg	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	354% 2480mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	34.7% 1180mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	122% 67μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	484% 7260mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.85% 31.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Roasted Sunflower Seeds vs Crackers, standard snack-type, regular:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Vitamin B3, 16.9 times more Vitamin B5, 12.8 times more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin C and 8.6 times more Vitamin E than Crackers, standard snack-type, regular.
• While Crackers, standard snack-type, regular contain 3.9 times more Vitamin B1, 1.9 times more Vitamin B2 and 25.7 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Crackers, standard snack-type, regular have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Crackers, standard snack-type, regular:

• Dry Roasted Sunflower Seed Kernels no Salt have 17.6 times more Copper, 7.2 times more Magnesium, 4.3 times more Manganese, 4.7 times more Phosphorus, 7.2 times more Potassium, 11.8 times more Selenium and 10.8 times more Zinc than Crackers, standard snack-type, regular.
• While Crackers, standard snack-type, regular contain 1.7 times more Calcium and 242 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Crackers, standard snack-type, regular have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.9 times more Fat, 2.8 times more Omega 6, 4.8 times more Fiber and 2.9 times more Protein than Crackers, standard snack-type, regular.
• While Crackers, standard snack-type, regular contain 22.4 times more Omega 3, 2.5 times more Carbohydrate and 3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Crackers, standard snack-type, regular have similar amounts of Energy and Saturated Fat per 1 kg.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Crackers, standard snack-type, regular have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.