Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Crackers, melba toast, rye (includes pumpernickel)

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Crackers, melba toast, rye (includes pumpernickel)	12%	8%	80%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Crackers, melba toast, rye (includes pumpernickel)	Recommended Dietary Allowance
Energy	29% 839kcal	19% 551kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	4.97% 4.8g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	9.4% 0.15g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	10.3% 1.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	84.3% 110g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	NA	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	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	% 1.05g	NA	g per day for Men 19-50 years
Sucrose	% 3.36g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	30% 11.3g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	29.4% 16.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Crackers, melba toast, rye (includes pumpernickel)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	41.8% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	13.7% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	9.38% 0.12mg	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	83% 332μg	30% 120μg	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	1.73% 1.56mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	343% 51.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Crackers, melba toast, rye (includes pumpernickel)	Recommended Dietary Allowance
Calcium	12.3% 123mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	63% 0.57mg	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	76% 6.07mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	13% 55.3mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	45.5% 1.05mg	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	231% 1615mg	37% 259mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	8.05% 274mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	100% 55μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	85% 1274mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	17.5% 1.93mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	0.19% 6.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oil Roasted Sunflower Seeds vs Crackers, melba toast, rye (includes pumpernickel):

• Oil Roasted Sunflower Seed Kernels have 14.3 times more Vitamin B5, 9.2 times more Vitamin B6, 2.8 times more Vitamin B9 and more Vitamin C than Crackers, melba toast, rye (includes pumpernickel).
• While Crackers, melba toast, rye (includes pumpernickel) contain 1.5 times more Vitamin B1 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Crackers, melba toast, rye (includes pumpernickel) have similar amounts of Vitamin B2 and Vitamin B3 per 5 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Crackers, melba toast, rye (includes pumpernickel) have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Oil Roasted Sunflower Seeds vs Crackers, melba toast, rye (includes pumpernickel):

• Oil Roasted Sunflower Seed Kernels have 4.5 times more Copper, 3.3 times more Magnesium, 2.8 times more Manganese, 6.2 times more Phosphorus, 2.5 times more Potassium, 2 times more Selenium and 3.8 times more Zinc than Crackers, melba toast, rye (includes pumpernickel).
• While Crackers, melba toast, rye (includes pumpernickel) contain 299.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Crackers, melba toast, rye (includes pumpernickel) have similar amounts of Calcium and Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Sunflower Seed Kernels have 1.5 times more Energy, 15.1 times more Fat, 15.6 times more Saturated Fat, 27.6 times more Omega 6, 1.3 times more Fiber and 1.7 times more Protein than Crackers, melba toast, rye (includes pumpernickel).
• While Crackers, melba toast, rye (includes pumpernickel) contain 1.3 times more Omega 3 and 3.4 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Crackers, melba toast, rye (includes pumpernickel) have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.