Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Crackers, wheat, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Crackers, wheat, reduced fat	8%	27%	65%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Energy	93% 2685kcal	69.4% 2014kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	62.5% 60.6g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	30% 9.58g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	246% 3.93g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	165% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	250% 324g	130g per day for Men 19-50 years
Sugars	19.5% 14g	94% 68g	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	5.5% 4g	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	% 7.03g	g per day for Men 19-50 years
Sucrose	% 10.8g	% 42g	g per day for Men 19-50 years
Fiber	127% 48g	40.6% 15.4g	38g per day for Men 19-50 years
Protein	162% 91g	75.7% 42.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Crackers, wheat, reduced fat	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	236% 2.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	145% 23.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	46.3% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	52.3% 0.68mg	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	144% 576μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	26.5% 0.64μg	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	35.7% 5.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	93% 112μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Calcium	39.5% 395mg	36.3% 363mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	112% 1mg	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	285% 22.8mg	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	419% 9.65mg	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	167% 1170mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	28% 953mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	85.8% 47μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	235% 3520mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	71.8% 7.9mg	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, wheat, reduced fat per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Sunflower Seeds versus 1 lb of Crackers, wheat, reduced fat 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, wheat, reduced fat:

• 1 pound of Oil Roasted Sunflower Seeds has 13.6 times more Vitamin B5, 5.3 times more Vitamin B6, 1.8 times more Vitamin B9 and 30.8 times more Vitamin E than Crackers, wheat, reduced fat.
• While 1 lb of Crackers, wheat, reduced fat contains 2 times more Vitamin B1, more Vitamin B12 and 8 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Crackers, wheat, reduced fat provide similar amounts of Vitamin B2 and Vitamin B3 per one pound.
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Oil Roasted Sunflower Seed Kernels as well as Crackers, wheat, reduced fat have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Crackers, wheat, reduced fat:

• 1 pound of Oil Roasted Sunflower Seeds has 8.1 times more Copper, 2.7 times more Magnesium, 4.4 times more Phosphorus, 2.3 times more Potassium, 7.5 times more Selenium and 3 times more Zinc than Crackers, wheat, reduced fat.
• While 1 lb of Crackers, wheat, reduced fat contains 258.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Crackers, wheat, reduced fat contain similar levels of Calcium, Iron and Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 1.3 times more Energy, 3.8 times more Fat, 3.3 times more Saturated Fat, 5.5 times more Omega 6, 3.1 times more Fiber and 2.1 times more Protein than Crackers, wheat, reduced fat.
• While 1 lb of Crackers, wheat, reduced fat contains 10.7 times more Omega 3, 3.1 times more Carbohydrate and 4.8 times more Sugars than Oil Roasted Sunflower Seed Kernels.