Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Crackers, standard snack-type, with whole wheat

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Crackers, standard snack-type, with whole wheat	6%	35%	59%

Macro Nutrients

	Roasted Sunflower Seeds	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Energy	201% 5820kcal	160% 4630kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	184% 178g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	136% 43.5g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	558% 8.9g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	414% 70.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	526% 684g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	144% 104g	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	2.5% 1.8g	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	% 2.4g	g per day for Men 19-50 years
Sucrose	NA	% 97g	g per day for Men 19-50 years
Fiber	292% 111g	129% 49g	38g per day for Men 19-50 years
Protein	345% 193g	130% 73g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Crackers, standard snack-type, with whole wheat	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	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	187% 2.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	278% 44.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	95% 4.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	138% 1.8mg	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	145% 580μg	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	193% 29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	118% 142μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Calcium	70% 700mg	167% 1670mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	219% 1.97mg	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	456% 36.5mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	112% 470mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	398% 9.16mg	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	509% 3560mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	61.5% 2090mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	158% 87μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	499% 7480mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.74% 27.3g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Vitamin B3, 14.8 times more Vitamin B5, 4.5 times more Vitamin B6, 4.1 times more Vitamin B9, more Vitamin C and 9 times more Vitamin E than Crackers, standard snack-type, with whole wheat.
• While Crackers, standard snack-type, with whole wheat contain 3 times more Vitamin B1 and 5.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Crackers, standard snack-type, with whole wheat have similar amounts of Vitamin B2 per 1 kg.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Crackers, standard snack-type, with whole wheat 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, with whole wheat:

• Dry Roasted Sunflower Seed Kernels no Salt have 9.3 times more Copper, 2.7 times more Magnesium, 2.3 times more Manganese, 3.2 times more Phosphorus, 4.1 times more Potassium, 9.1 times more Selenium and 4.8 times more Zinc than Crackers, standard snack-type, with whole wheat.
• While Crackers, standard snack-type, with whole wheat contain 2.4 times more Calcium and 249.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Crackers, standard snack-type, with whole wheat have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Energy, 2.8 times more Fat, 1.2 times more Saturated Fat, 4.7 times more Omega 6, 2.3 times more Fiber and 2.7 times more Protein than Crackers, standard snack-type, with whole wheat.
• While Crackers, standard snack-type, with whole wheat contain 12.9 times more Omega 3, 2.8 times more Carbohydrate and 3.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.