Comparing Nutrients in 1 pound Sunflower Seeds VS Crackers, whole-wheat, low salt

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Crackers, whole-wheat, low salt	8%	33%	59%

Macro Nutrients

	Sunflower Seeds	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Energy	91% 2649kcal	69.3% 2009kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	80.4% 78g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	48% 15.4g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	107% 1.7g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	166% 28.2g	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	239% 311g	130g per day for Men 19-50 years
Sugars	16.4% 12g	2.3% 1.68g	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	% 11.3g	NA	g per day for Men 19-50 years
Fiber	103% 39g	125% 47.6g	38g per day for Men 19-50 years
Protein	168% 94g	71.3% 40g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Crackers, whole-wheat, low salt	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	76% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	128% 20.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	73.8% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	64% 0.83mg	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	31.8% 127μg	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	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	31.4% 37.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Calcium	35.4% 354mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	224% 2mg	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	175% 14mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	107% 449mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	443% 10mg	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	191% 1338mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	39.6% 1347mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	121% 66.7μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	56.2% 844mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	88.7% 9.75mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.33% 12.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Crackers, whole-wheat, low salt:

• Dried Sunflower Seed Kernels have 7.4 times more Vitamin B1, 3.6 times more Vitamin B2, 1.8 times more Vitamin B3, 1.4 times more Vitamin B5, 7.3 times more Vitamin B6, 8.1 times more Vitamin B9, more Vitamin C and 40.9 times more Vitamin E than Crackers, whole-wheat, low salt.
• While Crackers, whole-wheat, low salt contain more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Crackers, whole-wheat, low salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Crackers, whole-wheat, low salt:

• Dried Sunflower Seed Kernels have 1.6 times more Calcium, 4.1 times more Copper, 1.7 times more Iron, 3.3 times more Magnesium, 2.2 times more Phosphorus, 2.2 times more Potassium, 3.6 times more Selenium and 2.3 times more Zinc than Crackers, whole-wheat, low salt.
• While Crackers, whole-wheat, low salt contain 20.7 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Crackers, whole-wheat, low salt have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 1.3 times more Energy, 3 times more Fat, 1.3 times more Saturated Fat, 3.7 times more Omega 6, 7.1 times more Sugars and 2.4 times more Protein than Crackers, whole-wheat, low salt.
• While Crackers, whole-wheat, low salt contain 6.3 times more Omega 3 and 3.4 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Crackers, whole-wheat, low salt have similar amounts of Fiber per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Crackers, whole-wheat, low salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.