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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Crackers, cream, Gamesa Sabrosas	6%	39%	55%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Energy	93% 2685kcal	75.7% 2195kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	76% 24.3g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	12.8% 0.2g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	64% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	225% 293g	130g per day for Men 19-50 years
Sugars	19.5% 14g	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	0% 0g	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	% 3.36g	% 4.17g	g per day for Men 19-50 years
Sucrose	% 10.8g	% 28.2g	g per day for Men 19-50 years
Fiber	127% 48g	28.6% 11g	38g per day for Men 19-50 years
Protein	162% 91g	56.8% 31.8g	56g per day for Men 19-50 years

Vitamins

	Oil 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	121% 1.45mg	113% 1.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	144% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	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	265% 1061μg	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	5.54% 5mg	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	1099% 165mg	48% 7.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	67.7% 81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Calcium	39.5% 395mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	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	243% 19.4mg	418% 33.5mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	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	738% 5166mg	63.5% 445mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	17.2% 585mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	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	215% 23.6mg	27.2% 3mg	11mg per day for Men 19-50 years
Water	0.19% 7g	0.55% 20g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Oil 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 Oil Roasted Sunflower Seeds vs Crackers, cream, Gamesa Sabrosas:

• 1 pound of Oil Roasted Sunflower Seeds has 15 times more Vitamin B5, 12.2 times more Vitamin B6, 1.6 times more Vitamin B9 and 22.8 times more Vitamin E than Crackers, cream, Gamesa Sabrosas.
• While 1 lb of Crackers, cream, Gamesa Sabrosas contains more Vitamin B12 and 5.8 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Crackers, cream, Gamesa Sabrosas provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per one pound.
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin B12

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

• 1 pound of Oil Roasted Sunflower Seeds has 3.3 times more Calcium, 16.3 times more Copper, 5.1 times more Magnesium, 2.7 times more Manganese, 11.6 times more Phosphorus, 3.7 times more Potassium, 8.2 times more Selenium and 7.9 times more Zinc than Crackers, cream, Gamesa Sabrosas.
• While 1 lb of Crackers, cream, Gamesa Sabrosas contains 1.7 times more Iron and 382.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 1.2 times more Energy, 2.5 times more Fat, 1.3 times more Saturated Fat, 1.8 times more Omega 3, 14.2 times more Omega 6, 4.4 times more Fiber and 2.9 times more Protein than Crackers, cream, Gamesa Sabrosas.
• While 1 lb of Crackers, cream, Gamesa Sabrosas contains 2.8 times more Carbohydrate and 3 times more Sugars than Oil Roasted Sunflower Seed Kernels.