Comparing Nutrients in 1 pound Toasted Sunflower Seeds VS Crackers, water biscuits

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Crackers, water biscuits	7%	17%	76%

Macro Nutrients

	Toasted Sunflower Seeds	Crackers, water biscuits	Recommended Dietary Allowance
Energy	97% 2808kcal	60% 1742kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	33.4% 32.4g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	0% 0g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	62.8% 10.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	254% 330g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	137% 52g	84.8% 32.2g	38g per day for Men 19-50 years
Protein	139% 78g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Crackers, water biscuits	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	42% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	32.7% 5.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	14.3% 0.19mg	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	270% 1080μg	27.2% 109μg	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	NA	8.77% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.8% 8.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Crackers, water biscuits	Recommended Dietary Allowance
Calcium	26% 259mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	67% 0.6mg	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	386% 31mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	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	750% 5253mg	64.8% 454mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	13.2% 449mg	3400mg per day for Men 19-50 years
Selenium	NA	258% 142μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	173% 2590mg	1500mg per day for Men 19-50 years
Zinc	219% 24mg	27% 2.95mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	1.35% 50g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Crackers, water biscuits per 1 lb

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

Lets compare vitamin content per 1 pound of Toasted Sunflower Seeds vs Crackers, water biscuits:

• 1 pound of Toasted Sunflower Seeds has 2.9 times more Vitamin B1, 7.7 times more Vitamin B2, 3.6 times more Vitamin B3, 19.6 times more Vitamin B6 and 9.9 times more Vitamin B9 than Crackers, water biscuits.
• Both Toasted Sunflower Seed Kernels no Salt as well as Crackers, water biscuits have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Toasted Sunflower Seeds vs Crackers, water biscuits:

• 1 pound of Toasted Sunflower Seeds has more Calcium, 13.8 times more Copper, more Iron, 6.5 times more Magnesium, 11.6 times more Phosphorus, 5 times more Potassium and 8.2 times more Zinc than Crackers, water biscuits.
• While 1 lb of Crackers, water biscuits contains 190.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• 1 pound of Crackers, water biscuits lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sunflower Seeds has 1.6 times more Energy, 8 times more Fat, more Saturated Fat, 15.9 times more Omega 6, 1.6 times more Fiber and 2.4 times more Protein than Crackers, water biscuits.
• While 1 lb of Crackers, water biscuits contains 1.3 times more Omega 3 and 3.5 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.