Lets compare vitamin content per 7 ounces of Crackers, melba toast, plain vs Sunflower Seeds:
Dried Sunflower Seed Kernels contain 3.6 times more Vitamin B1, 1.3 times more Vitamin B2, 2 times more Vitamin B3, 1.6 times more Vitamin B5, 13.7 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin C and 81.8 times more Vitamin E than Crackers, melba toast, plain.
Both Crackers, melba toast, plain as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 7 oz.
Comparing minerals per 7 ounces for Crackers, melba toast, plain vs Sunflower Seeds:
Crackers, melba toast, plain have 66.4 times more Sodium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 6.2 times more Copper, 1.4 times more Iron, 5.5 times more Magnesium, 1.7 times more Manganese, 3.4 times more Phosphorus, 3.2 times more Potassium, 1.5 times more Selenium and 2.5 times more Zinc than Crackers, melba toast, plain.
Both Crackers, melba toast, plain and Dried Sunflower Seed Kernels have similar amounts of Calcium per 7 oz.
Comparison of macro-nutrients per 7 ounces:
Crackers, melba toast, plain have 3.8 times more Carbohydrate than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.5 times more Energy, 16.1 times more Fat, 10 times more Saturated Fat, 19 times more Omega 6, 2.8 times more Sugars, 1.4 times more Fiber and 1.7 times more Protein than Crackers, melba toast, plain.
Both Crackers, melba toast, plain and Dried Sunflower Seed Kernels have similar amounts of Omega 3 per 7 oz.
Both Crackers, melba toast, plain as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.