Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Crackers, whole-wheat, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Crackers, whole-wheat, reduced fat	11%	16%	73%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Energy	204% 5920kcal	143% 4160kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	78.2% 76g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	33.3% 10.7g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	249% 3.98g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	186% 31.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	581% 755g	130g per day for Men 19-50 years
Sugars	43% 31g	17% 12g	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	0% 0g	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	% 3.2g	g per day for Men 19-50 years
Sucrose	% 23.7g	% 9g	g per day for Men 19-50 years
Fiber	279% 106g	287% 109g	38g per day for Men 19-50 years
Protein	358% 201g	203% 113g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Crackers, whole-wheat, reduced fat	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	154% 1.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	327% 52.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	180% 9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	152% 1.97mg	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	75% 300μg	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	72% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Calcium	87% 870mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	497% 4.47mg	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	445% 35.6mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	286% 1200mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	993% 23mg	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	520% 3640mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	110% 3730mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	256% 141μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	497% 7450mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	272% 30mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	0.7% 26g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Crackers, whole-wheat, reduced fat per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Sunflower Seeds versus 1 kg of Crackers, whole-wheat, reduced fat 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, whole-wheat, reduced fat:

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.7 times more Vitamin B1, 12.7 times more Vitamin B2, 7.7 times more Vitamin B5, 4 times more Vitamin B6, 7.8 times more Vitamin B9 and 33.6 times more Vitamin E than Crackers, whole-wheat, reduced fat.
• While 1 kg of Crackers, whole-wheat, reduced fat contains 1.3 times more Vitamin B3 and 4 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin B2
• Both Oil Roasted Sunflower Seed Kernels as well as Crackers, whole-wheat, reduced fat 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, whole-wheat, reduced fat:

• 1 kilogram of Oil Roasted Sunflower Seeds has 2.2 times more Calcium, 4 times more Copper, 1.2 times more Iron, 3.1 times more Phosphorus, 1.3 times more Potassium, 5.5 times more Selenium and 1.7 times more Zinc than Crackers, whole-wheat, reduced fat.
• While 1 kg of Crackers, whole-wheat, reduced fat contains 248.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Crackers, whole-wheat, reduced fat contain similar levels of Magnesium and Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.4 times more Energy, 6.8 times more Fat, 6.6 times more Saturated Fat, 10.8 times more Omega 6, 2.5 times more Sugars and 1.8 times more Protein than Crackers, whole-wheat, reduced fat.
• While 1 kg of Crackers, whole-wheat, reduced fat contains 4.9 times more Omega 3 and 3.3 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Crackers, whole-wheat, reduced fat offer comparable quantities of Fiber per one kilogram.