Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Crackers, multigrain

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Crackers, multigrain	6%	38%	56%

Macro Nutrients

	Roasted Sunflower Seeds	Crackers, multigrain	Recommended Dietary Allowance
Energy	91% 2640kcal	75.4% 2186kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	95% 93g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	46.8% 15g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	386% 6.18g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	279% 47.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	236% 307g	130g per day for Men 19-50 years
Sugars	17% 12.4g	75% 54.4g	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	NA	NA	g per day for Men 19-50 years
Fiber	132% 50.3g	41.8% 16g	38g per day for Men 19-50 years
Protein	157% 87.7g	57.5% 32.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Crackers, multigrain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	197% 2.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	96% 15.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	41% 0.53mg	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	117% 467μg	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	789% 118mg	53% 7.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	136% 163μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Crackers, multigrain	Recommended Dietary Allowance
Calcium	31.8% 318mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	76% 0.68mg	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	147% 11.7mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	31.3% 132mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	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	748% 5239mg	189% 1324mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	23% 776mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	215% 118μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	267% 4005mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	40.4% 4.45mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	0.31% 11.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Crackers, multigrain per 1 lb

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

Lets compare vitamin content per 1 pound of Roasted Sunflower Seeds vs Crackers, multigrain:

• 1 pound of Roasted Sunflower Seeds has 2.1 times more Vitamin B3, 6.9 times more Vitamin B6, 2.3 times more Vitamin B9 and 14.9 times more Vitamin E than Crackers, multigrain.
• While 1 lb of Crackers, multigrain contains 4.9 times more Vitamin B1 and 13.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Crackers, multigrain provide similar amounts of Vitamin B2 per one pound.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Crackers, multigrain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted Sunflower Seeds vs Crackers, multigrain:

• 1 pound of Roasted Sunflower Seeds has 5 times more Calcium, 12.1 times more Copper, 1.5 times more Iron, 4.4 times more Magnesium, 4 times more Phosphorus, 5 times more Potassium, 3 times more Selenium and 5.4 times more Zinc than Crackers, multigrain.
• While 1 lb of Crackers, multigrain contains 294.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 pound of Crackers, multigrain lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Sunflower Seeds has 1.2 times more Energy, 2.4 times more Fat, 1.6 times more Saturated Fat, 3.1 times more Omega 6, 3.2 times more Fiber and 2.7 times more Protein than Crackers, multigrain.
• While 1 lb of Crackers, multigrain contains 19.7 times more Omega 3, 2.8 times more Carbohydrate and 4.4 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.