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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Crackers, wheat, reduced fat	8%	27%	65%

Macro Nutrients

	Toasted Sunflower Seeds	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Energy	97% 2808kcal	69.4% 2014kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	62.5% 60.6g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	30% 9.58g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	246% 3.93g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	165% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	250% 324g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 7.03g	g per day for Men 19-50 years
Sucrose	NA	% 42g	g per day for Men 19-50 years
Fiber	137% 52g	40.6% 15.4g	38g per day for Men 19-50 years
Protein	139% 78g	75.7% 42.4g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	123% 1.47mg	236% 2.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	145% 23.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	46.3% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	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	270% 1080μg	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	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	35.7% 5.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	93% 112μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Calcium	26% 259mg	36.3% 363mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	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	386% 31mg	285% 22.8mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	50.8% 213mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	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	750% 5253mg	167% 1170mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	28% 953mg	3400mg per day for Men 19-50 years
Selenium	NA	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	219% 24mg	71.8% 7.9mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	0.33% 12.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Crackers, wheat, reduced fat per 1 lb

Compare the macro and micronutrient content in 1 lb of Toasted 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 Toasted Sunflower Seeds vs Crackers, wheat, reduced fat:

• 1 pound of Toasted Sunflower Seeds has 13.8 times more Vitamin B5, 5.4 times more Vitamin B6 and 1.9 times more Vitamin B9 than Crackers, wheat, reduced fat.
• While 1 lb of Crackers, wheat, reduced fat contains 1.9 times more Vitamin B1 and more Vitamin B12 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Crackers, wheat, reduced fat provide similar amounts of Vitamin B2 and Vitamin B3 per one pound.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds vs Crackers, wheat, reduced fat:

• 1 pound of Toasted Sunflower Seeds has 8.2 times more Copper, 1.4 times more Iron, 2.7 times more Magnesium, 4.5 times more Phosphorus, 2.3 times more Potassium and 3 times more Zinc than Crackers, wheat, reduced fat.
• While 1 lb of Crackers, wheat, reduced fat contains 1.4 times more Calcium and 258.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Crackers, wheat, reduced fat contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sunflower Seeds has 1.4 times more Energy, 4.2 times more Fat, 2.8 times more Saturated Fat, 6.1 times more Omega 6, 3.4 times more Fiber and 1.8 times more Protein than Crackers, wheat, reduced fat.
• While 1 lb of Crackers, wheat, reduced fat contains 11 times more Omega 3 and 3.5 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.