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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Crackers, standard snack-type, regular, low salt	6%	45%	49%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Energy	204% 5920kcal	173% 5020kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	261% 253g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	118% 37.8g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	409% 6.55g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	521% 88.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	469% 610g	130g per day for Men 19-50 years
Sugars	43% 31g	24.7% 18g	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	42% 16g	38g per day for Men 19-50 years
Protein	358% 201g	132% 74g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Crackers, standard snack-type, regular, low salt	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	340% 4.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	263% 3.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	253% 40.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	54.2% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	40.8% 0.53mg	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	225% 900μg	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	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	2422% 363mg	135% 20.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	52.5% 63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Calcium	87% 870mg	120% 1200mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	237% 2.13mg	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	450% 36mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	242% 5.56mg	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	326% 2280mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	104% 3550mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	120% 66μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	144% 2160mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	62% 6.8mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	0.95% 35g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Crackers, standard snack-type, regular, low salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Sunflower Seeds versus 1 kg of Crackers, standard snack-type, regular, low salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Oil Roasted Sunflower Seeds has 25.6 times more Vitamin B5, 14.9 times more Vitamin B6, 2.6 times more Vitamin B9 and 17.9 times more Vitamin E than Crackers, standard snack-type, regular, low salt.
• While 1 kg of Crackers, standard snack-type, regular, low salt contains 1.3 times more Vitamin B1 and 2 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Crackers, standard snack-type, regular, low salt provide similar amounts of Vitamin B2 and Vitamin B3 per one kilogram.
• Both Oil Roasted Sunflower Seed Kernels as well as Crackers, standard snack-type, regular, low salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Oil Roasted Sunflower Seeds has 8.5 times more Copper, 4.7 times more Magnesium, 3.7 times more Manganese, 5 times more Phosphorus, 1.4 times more Potassium, 11.8 times more Selenium and 7.7 times more Zinc than Crackers, standard snack-type, regular, low salt.
• While 1 kg of Crackers, standard snack-type, regular, low salt contains 1.4 times more Calcium and 72 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Crackers, standard snack-type, regular, low salt contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 2 times more Fat, 1.9 times more Saturated Fat, 3.9 times more Omega 6, 1.7 times more Sugars, 6.6 times more Fiber and 2.7 times more Protein than Crackers, standard snack-type, regular, low salt.
• While 1 kg of Crackers, standard snack-type, regular, low salt contains 8.1 times more Omega 3 and 2.7 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Crackers, standard snack-type, regular, low salt offer comparable quantities of Energy per one kilogram.