Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Crackers, toast thins, low sodium

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Crackers, toast thins, low sodium	6%	33%	61%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Crackers, toast thins, low sodium	Recommended Dietary Allowance
Energy	29% 839kcal	21.6% 627kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	23.6% 23g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	14.3% 4.57g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	86% 1.37g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	63.8% 11g	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	73.8% 96g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	25.2% 18.3g	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	36% 13.7g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	16.3% 9.14g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Crackers, toast thins, low sodium	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	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	33% 5.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	33.3% 0.43mg	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	11.7% 46.8μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	343% 51.5mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	32.6% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Crackers, toast thins, low sodium	Recommended Dietary Allowance
Calcium	12.3% 123mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	48.4% 0.44mg	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	61.7% 4.93mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	34.4% 145mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	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	231% 1615mg	54% 377mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	12.8% 434mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	119% 65.3μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	16.7% 251mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	25% 2.75mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	0.31% 11.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oil Roasted Sunflower Seeds vs Crackers, toast thins, low sodium:

• Oil Roasted Sunflower Seed Kernels have 2.2 times more Vitamin B2, 2.6 times more Vitamin B6, 7.1 times more Vitamin B9, more Vitamin C and 21.5 times more Vitamin E than Crackers, toast thins, low sodium.
• While Crackers, toast thins, low sodium contain 8.9 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Crackers, toast thins, low sodium have similar amounts of Vitamin B1 and Vitamin B3 per 5 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Crackers, toast thins, low sodium have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oil Roasted Sunflower Seeds vs Crackers, toast thins, low sodium:

• Oil Roasted Sunflower Seed Kernels have more Calcium, 5.9 times more Copper, 1.2 times more Iron, 1.2 times more Magnesium, 4.3 times more Phosphorus, 1.6 times more Potassium, 1.7 times more Selenium and 2.7 times more Zinc than Crackers, toast thins, low sodium.
• While Crackers, toast thins, low sodium contain 59 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Sunflower Seed Kernels have 1.3 times more Energy, 3.2 times more Fat, 2.2 times more Saturated Fat, 4.5 times more Omega 6 and 3.1 times more Protein than Crackers, toast thins, low sodium.
• While Crackers, toast thins, low sodium contain 12 times more Omega 3, 3 times more Carbohydrate and 4.1 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Crackers, toast thins, low sodium have similar amounts of Fiber per 5 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Crackers, toast thins, low sodium have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.