Comparing Nutrients in 1 pound Crackers, melba toast, plain VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, plain	13%	8%	79%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Crackers, melba toast, plain	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	61% 1769kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.5g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	32.3% 5.5g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	267% 347g	72% 93g	130g per day for Men 19-50 years
Sugars	5.9% 4.26g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	75.2% 28.6g	137% 52g	38g per day for Men 19-50 years
Protein	98% 55g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, plain	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	156% 1.87mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.24mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63% 3.14mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	281% 3.65mg	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	141% 562μg	270% 1080μg	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	0% 0mg	7.06% 6.35mg	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	13% 1.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, plain	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	42% 422mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	924% 8.3mg	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	210% 16.8mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	63.7% 268mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	223% 5.13mg	417% 9.6mg	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	127% 889mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	27% 916mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	287% 158μg	NA	55μg per day for Men 19-50 years
Sodium	181% 2712mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	83% 9.1mg	219% 24mg	11mg per day for Men 19-50 years
Water	0.63% 23g	0.12% 4.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Crackers, melba toast, plain vs Toasted Sunflower Seeds:

• Crackers, melba toast, plain have 1.3 times more Vitamin B1 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 10.2 times more Vitamin B5, 8.2 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin C than Crackers, melba toast, plain.
• Both Crackers, melba toast, plain and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 and Vitamin B3 per 1 lb.
• Both Crackers, melba toast, plain as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Crackers, melba toast, plain vs Toasted Sunflower Seeds:

• Crackers, melba toast, plain have 1.6 times more Calcium and 199.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 6.3 times more Copper, 1.8 times more Iron, 2.2 times more Magnesium, 1.9 times more Manganese, 5.9 times more Phosphorus, 2.4 times more Potassium and 2.6 times more Zinc than Crackers, melba toast, plain.

Comparison of macro-nutrients per 1 pound:

• Crackers, melba toast, plain have 3.7 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 17.8 times more Fat, 13.4 times more Saturated Fat, 30.9 times more Omega 6, 1.8 times more Fiber and 1.4 times more Protein than Crackers, melba toast, plain.
• Both Crackers, melba toast, plain and Toasted Sunflower Seed Kernels no Salt have similar amounts of Omega 3 per 1 lb.
• Both Crackers, melba toast, plain as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.