Comparing Nutrients in 1 pound Sunflower Seeds VS Crackers, standard snack-type, regular

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Crackers, standard snack-type, regular	5%	47%	48%

Macro Nutrients

	Sunflower Seeds	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Energy	91% 2649kcal	79.8% 2313kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	124% 120g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	79% 25.2g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	438% 7g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	309% 52.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	214% 278g	130g per day for Men 19-50 years
Sugars	16.4% 12g	51% 37g	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	1.8% 1.3g	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	% 2.13g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 31.5g	g per day for Men 19-50 years
Fiber	103% 39g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	168% 94g	53.8% 30g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	157% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	159% 2.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	123% 19.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	22% 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	104% 417μg	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	7.06% 6.35mg	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	1064% 160mg	92% 13.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	262% 314μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Calcium	35.4% 354mg	54.4% 544mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	52.4% 0.47mg	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	298% 24mg	228% 18.3mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	97% 2.23mg	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	428% 2994mg	161% 1125mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	15.7% 535mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	55.3% 30.4μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	220% 3293mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.38% 14.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Crackers, standard snack-type, regular:

• Dried Sunflower Seed Kernels have 3.6 times more Vitamin B1, 1.9 times more Vitamin B3, 2.7 times more Vitamin B5, 21.3 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin C and 11.6 times more Vitamin E than Crackers, standard snack-type, regular.
• While Crackers, standard snack-type, regular contain 1.3 times more Vitamin B2 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Crackers, standard snack-type, regular have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Crackers, standard snack-type, regular:

• Dried Sunflower Seed Kernels have 17.3 times more Copper, 1.3 times more Iron, 18.1 times more Magnesium, 4 times more Manganese, 2.7 times more Phosphorus, 5.5 times more Potassium, 7.9 times more Selenium and 10.2 times more Zinc than Crackers, standard snack-type, regular.
• While Crackers, standard snack-type, regular contain 1.5 times more Calcium and 80.7 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 1.9 times more Fat, 2 times more Omega 6, 3.7 times more Fiber and 3.1 times more Protein than Crackers, standard snack-type, regular.
• While Crackers, standard snack-type, regular contain 25.8 times more Omega 3, 3.1 times more Carbohydrate and 3.1 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Crackers, standard snack-type, regular have similar amounts of Energy and Saturated Fat per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Crackers, standard snack-type, regular have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.