Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Crackers, standard snack-type, with whole wheat

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Crackers, standard snack-type, with whole wheat	6%	35%	59%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Energy	93% 2685kcal	72.4% 2100kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	83.4% 81g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	61.6% 19.7g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	253% 4.05g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	188% 32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	239% 310g	130g per day for Men 19-50 years
Sugars	19.5% 14g	65.3% 47.3g	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	1.13% 0.82g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	% 10.8g	% 44g	g per day for Men 19-50 years
Fiber	127% 48g	58.5% 22.2g	38g per day for Men 19-50 years
Protein	162% 91g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	84.8% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	63% 0.82mg	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	65.8% 263μg	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	5.54% 5mg	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	1099% 165mg	87.7% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	53.7% 64.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Calcium	39.5% 395mg	75.7% 757mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	99% 0.89mg	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	207% 16.6mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	50.8% 213mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	181% 4.15mg	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	231% 1615mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	28% 948mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	71.8% 39.5μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	226% 3393mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	45.8% 5.03mg	11mg per day for Men 19-50 years
Water	0.19% 7g	0.33% 12.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Crackers, standard snack-type, with whole wheat per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Sunflower Seeds versus 1 lb of Crackers, standard snack-type, with whole wheat 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, standard snack-type, with whole wheat:

• 1 pound of Oil Roasted Sunflower Seeds has 14.6 times more Vitamin B5, 4.4 times more Vitamin B6, 4 times more Vitamin B9 and 12.5 times more Vitamin E than Crackers, standard snack-type, with whole wheat.
• While 1 lb of Crackers, standard snack-type, with whole wheat contains 4.6 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Crackers, standard snack-type, with whole wheat provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per one pound.
• Both Oil Roasted Sunflower Seed Kernels as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Crackers, standard snack-type, with whole wheat:

• 1 pound of Oil Roasted Sunflower Seeds has 9.2 times more Copper, 2.7 times more Magnesium, 2.3 times more Manganese, 3.2 times more Phosphorus, 2.3 times more Potassium, 9 times more Selenium and 4.7 times more Zinc than Crackers, standard snack-type, with whole wheat.
• While 1 lb of Crackers, standard snack-type, with whole wheat contains 1.9 times more Calcium and 249.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Crackers, standard snack-type, with whole wheat contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 1.3 times more Energy, 2.9 times more Fat, 1.6 times more Saturated Fat, 4.9 times more Omega 6, 2.2 times more Fiber and 2.8 times more Protein than Crackers, standard snack-type, with whole wheat.
• While 1 lb of Crackers, standard snack-type, with whole wheat contains 11 times more Omega 3, 3 times more Carbohydrate and 3.4 times more Sugars than Oil Roasted Sunflower Seed Kernels.