Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Crackers, rye, wafers, plain

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Crackers, rye, wafers, plain	10%	2%	88%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Energy	204% 5920kcal	115% 3340kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	9.28% 9g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	3.38% 1.08g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	20.5% 3.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	618% 804g	130g per day for Men 19-50 years
Sugars	43% 31g	14% 10g	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	0% 0g	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 23.7g	NA	g per day for Men 19-50 years
Fiber	279% 106g	603% 229g	38g per day for Men 19-50 years
Protein	358% 201g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	356% 4.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	222% 2.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	208% 2.7mg	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	585% 2340μg	113% 450μg	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	12.2% 11mg	1.1% 1mg	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	2422% 363mg	53.3% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	47.5% 57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Calcium	87% 870mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	512% 4.6mg	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	535% 42.8mg	743% 59.4mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	288% 1210mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	2333% 53.7mg	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	1627% 11390mg	477% 3340mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	146% 4950mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	433% 238μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	371% 5570mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	255% 28mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	1.35% 50g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oil Roasted Sunflower Seeds vs Crackers, rye, wafers, plain:

• Oil Roasted Sunflower Seed Kernels have 2.6 times more Vitamin B3, 12.2 times more Vitamin B5, 2.9 times more Vitamin B6, 5.2 times more Vitamin B9, 11 times more Vitamin C and 45.4 times more Vitamin E than Crackers, rye, wafers, plain.
• While Crackers, rye, wafers, plain contain 1.3 times more Vitamin B1 and 1.8 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Crackers, rye, wafers, plain have similar amounts of Vitamin B2 per 1 kg.
• Both Oil Roasted Sunflower Seed Kernels as well as Crackers, rye, wafers, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oil Roasted Sunflower Seeds vs Crackers, rye, wafers, plain:

• Oil Roasted Sunflower Seed Kernels have 2.2 times more Calcium, 3.9 times more Copper, 3.4 times more Phosphorus, 3.3 times more Selenium and 1.9 times more Zinc than Crackers, rye, wafers, plain.
• While Crackers, rye, wafers, plain contain 1.4 times more Iron, 2.6 times more Manganese and 185.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Crackers, rye, wafers, plain have similar amounts of Magnesium and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Sunflower Seed Kernels have 1.8 times more Energy, 57 times more Fat, 65.4 times more Saturated Fat, 1.7 times more Omega 3, 98 times more Omega 6, 3.1 times more Sugars and 2.1 times more Protein than Crackers, rye, wafers, plain.
• While Crackers, rye, wafers, plain contain 3.5 times more Carbohydrate and 2.2 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Crackers, rye, wafers, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.