Comparing Nutrients in 1 pound Sunflower Seeds VS Crackers, cream, Gamesa Sabrosas

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Crackers, cream, Gamesa Sabrosas	6%	39%	55%

Macro Nutrients

	Sunflower Seeds	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Energy	91% 2649kcal	75.7% 2195kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	76% 24.3g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	12.8% 0.2g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	64% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	225% 293g	130g per day for Men 19-50 years
Sugars	16.4% 12g	58.6% 42.5g	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	5.94% 4.3g	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	% 4.17g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 28.2g	g per day for Men 19-50 years
Fiber	103% 39g	28.6% 11g	38g per day for Men 19-50 years
Protein	168% 94g	56.8% 31.8g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	113% 1.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	144% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	22.7% 0.29mg	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	257% 1030μg	169% 676μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	87% 2.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.06% 6.35mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1064% 160mg	48% 7.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	67.7% 81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Calcium	35.4% 354mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	56% 0.5mg	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	298% 24mg	418% 33.5mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	153% 3.53mg	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	428% 2994mg	63.5% 445mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	17.2% 585mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	78.3% 43μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	347% 5207mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	27.2% 3mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.55% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Crackers, cream, Gamesa Sabrosas:

• Dried Sunflower Seed Kernels have 5 times more Vitamin B1, 1.5 times more Vitamin B2, 1.6 times more Vitamin B3, 2.4 times more Vitamin B5, 20.7 times more Vitamin B6, 1.5 times more Vitamin B9 and 22.1 times more Vitamin E than Crackers, cream, Gamesa Sabrosas.
• While Crackers, cream, Gamesa Sabrosas contain more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.

Comparing minerals per 1 pound for Sunflower Seeds vs Crackers, cream, Gamesa Sabrosas:

• Dried Sunflower Seed Kernels have 3 times more Calcium, 16.2 times more Copper, 13 times more Magnesium, 2.5 times more Manganese, 6.7 times more Phosphorus, 5 times more Potassium, 5.6 times more Selenium and 7.6 times more Zinc than Crackers, cream, Gamesa Sabrosas.
• While Crackers, cream, Gamesa Sabrosas contain 1.4 times more Iron and 127.6 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 1.2 times more Energy, 2.5 times more Fat, 1.3 times more Omega 3, 9.6 times more Omega 6, 3.6 times more Fiber and 3 times more Protein than Crackers, cream, Gamesa Sabrosas.
• While Crackers, cream, Gamesa Sabrosas contain 3.2 times more Carbohydrate and 3.6 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Crackers, cream, Gamesa Sabrosas have similar amounts of Saturated Fat per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Crackers, cream, Gamesa Sabrosas have insufficient amounts of Glucose and Sucrose in 1 lb.