Comparing Nutrients in 5 ounces Sunflower Seeds VS Crackers, wheat, regular

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Crackers, wheat, regular	6%	32%	62%

Macro Nutrients

	Sunflower Seeds	Crackers, wheat, regular	Recommended Dietary Allowance
Energy	28.5% 828kcal	22.2% 645kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	24% 23.2g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	14.2% 4.55g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	87.4% 1.4g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	62.3% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	77% 100g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	30.3% 22g	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	0.82% 0.6g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	% 3.54g	% 16.7g	g per day for Men 19-50 years
Fiber	32% 12g	25.7% 9.8g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	18.5% 10.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Crackers, wheat, regular	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	33.5% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	35.6% 5.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	26.6% 0.35mg	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	80.4% 322μg	13.5% 54μg	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	2.2% 2mg	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	332% 50mg	14.6% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16.8% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Crackers, wheat, regular	Recommended Dietary Allowance
Calcium	11% 111mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	43% 0.39mg	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	93% 7.44mg	46.8% 3.74mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	95% 2.2mg	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	134% 936mg	61% 428mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	11.8% 401mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	66% 991mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	21% 2.32mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.11% 3.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Crackers, wheat, regular:

• Dried Sunflower Seed Kernels have 5.2 times more Vitamin B1, 2.4 times more Vitamin B2, 2.1 times more Vitamin B3, 2 times more Vitamin B5, 5.5 times more Vitamin B6, 6 times more Vitamin B9, more Vitamin C and 22.7 times more Vitamin E than Crackers, wheat, regular.
• While Crackers, wheat, regular contain more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Crackers, wheat, regular have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Crackers, wheat, regular:

• Dried Sunflower Seed Kernels have 6.6 times more Copper, 2 times more Iron, 4.5 times more Magnesium, 1.3 times more Manganese, 2.2 times more Phosphorus, 2.3 times more Potassium, 5.4 times more Selenium and 3 times more Zinc than Crackers, wheat, regular.
• While Crackers, wheat, regular contain 77.7 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Crackers, wheat, regular have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 1.3 times more Energy, 3.1 times more Fat, 1.4 times more Saturated Fat, 3.1 times more Omega 6, 1.2 times more Fiber and 2.8 times more Protein than Crackers, wheat, regular.
• While Crackers, wheat, regular contain 16.5 times more Omega 3, 3.5 times more Carbohydrate and 5.9 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Crackers, wheat, regular have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.