Comparing Nutrients in 1 pound Sunflower Seeds VS Nabisco, Nabisco Grahams Crackers

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Nabisco, Nabisco Grahams Crackers	7%	21%	72%

Macro Nutrients

	Sunflower Seeds	Nabisco, Nabisco Grahams Crackers	Recommended Dietary Allowance
Energy	91% 2649kcal	66.3% 1923kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	46.8% 45.4g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	22% 7.08g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	NA	1.6g per day for Men 19-50 years
Omega 6	615% 105g	NA	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	266% 346g	130g per day for Men 19-50 years
Sugars	16.4% 12g	144% 104g	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	40.6% 15.4g	38g per day for Men 19-50 years
Protein	168% 94g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Nabisco, Nabisco Grahams Crackers	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	86% 1.03mg	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	107% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	35% 0.45mg	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	52% 209μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1064% 160mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Nabisco, Nabisco Grahams Crackers	Recommended Dietary Allowance
Calcium	35.4% 354mg	36% 358mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	15% 0.14mg	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	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	63.7% 268mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	NA	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	131% 916mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	23.6% 803mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	NA	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	199% 2989mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	80% 8.8mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.44% 16.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Nabisco, Nabisco Grahams Crackers:

• Dried Sunflower Seed Kernels have 6.5 times more Vitamin B1, 1.5 times more Vitamin B2, 2.2 times more Vitamin B3, 13.5 times more Vitamin B6, 4.9 times more Vitamin B9 and more Vitamin C than Nabisco, Nabisco Grahams Crackers.

Comparing minerals per 1 pound for Sunflower Seeds vs Nabisco, Nabisco Grahams Crackers:

• Dried Sunflower Seed Kernels have 60 times more Copper, 1.3 times more Iron, 5.5 times more Magnesium, 3.3 times more Phosphorus, 3.6 times more Potassium and 2.6 times more Zinc than Nabisco, Nabisco Grahams Crackers.
• While Nabisco, Nabisco Grahams Crackers contain 73.2 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Nabisco, Nabisco Grahams Crackers have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 1.4 times more Energy, 5.1 times more Fat, 2.9 times more Saturated Fat, 2.5 times more Fiber and 3 times more Protein than Nabisco, Nabisco Grahams Crackers.
• While Nabisco, Nabisco Grahams Crackers contain 3.8 times more Carbohydrate and 8.8 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Nabisco, Nabisco Grahams Crackers have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.