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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Crackers, cream, Gamesa Sabrosas	6%	39%	55%

Macro Nutrients

	Roasted Sunflower Seeds	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Energy	91% 2640kcal	75.7% 2195kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	76% 24.3g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	12.8% 0.2g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	64% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	225% 293g	130g per day for Men 19-50 years
Sugars	17% 12.4g	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	NA	% 28.2g	g per day for Men 19-50 years
Fiber	132% 50.3g	28.6% 11g	38g per day for Men 19-50 years
Protein	157% 87.7g	56.8% 31.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	113% 1.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	144% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	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	269% 1075μg	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	789% 118mg	48% 7.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	67.7% 81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Calcium	31.8% 318mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	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	215% 17.2mg	418% 33.5mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	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	748% 5239mg	63.5% 445mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	17.2% 585mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	78.3% 43μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	347% 5207mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	27.2% 3mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	0.55% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Crackers, cream, Gamesa Sabrosas per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Sunflower Seeds versus 1 lb of Crackers, cream, Gamesa Sabrosas to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Roasted Sunflower Seeds has 1.4 times more Vitamin B3, 15.2 times more Vitamin B5, 12.4 times more Vitamin B6, 1.6 times more Vitamin B9 and 16.4 times more Vitamin E than Crackers, cream, Gamesa Sabrosas.
• While 1 lb of Crackers, cream, Gamesa Sabrosas contains 2.8 times more Vitamin B1, more Vitamin B12 and 6.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Crackers, cream, Gamesa Sabrosas provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Roasted Sunflower Seeds have insufficient amounts of Vitamin B12

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

• 1 pound of Roasted Sunflower Seeds has 2.7 times more Calcium, 16.5 times more Copper, 5.2 times more Magnesium, 2.7 times more Manganese, 11.8 times more Phosphorus, 6.6 times more Potassium, 8.3 times more Selenium and 8 times more Zinc than Crackers, cream, Gamesa Sabrosas.
• While 1 lb of Crackers, cream, Gamesa Sabrosas contains 1.9 times more Iron and 382.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Sunflower Seeds has 1.2 times more Energy, 2.4 times more Fat, 1.5 times more Omega 3, 13.6 times more Omega 6, 4.6 times more Fiber and 2.8 times more Protein than Crackers, cream, Gamesa Sabrosas.
• While 1 lb of Crackers, cream, Gamesa Sabrosas contains 2.7 times more Carbohydrate and 3.4 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Crackers, cream, Gamesa Sabrosas offer comparable quantities of Saturated Fat per one pound.