Comparing Nutrients in 7 ounces Crackers, melba toast, rye (includes pumpernickel) VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, rye (includes pumpernickel)	12%	8%	80%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Crackers, melba toast, rye (includes pumpernickel)	Sunflower Seeds	Recommended Dietary Allowance
Energy	26.6% 772kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	6.96% 6.75g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.46g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 153g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	NA	7.17% 5.2g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 4.96g	g per day for Men 19-50 years
Fiber	41.8% 16g	45% 17g	38g per day for Men 19-50 years
Protein	41% 23g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, rye (includes pumpernickel)	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.2% 0.94mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.4% 0.56mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.5% 9.36mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	205% 2.67mg	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	42% 169μg	113% 450μg	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	0% 0mg	3.1% 2.78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, rye (includes pumpernickel)	Sunflower Seeds	Recommended Dietary Allowance
Calcium	15.5% 155mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	88.4% 0.8mg	397% 3.57mg	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	91% 7.3mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.4mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	63.7% 1.46mg	168% 3.87mg	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	52% 363mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	11.3% 383mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	140% 76.8μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	119% 1784mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.26% 9.72g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Crackers, melba toast, rye (includes pumpernickel) vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 3.1 times more Vitamin B1, 1.3 times more Vitamin B2, 1.8 times more Vitamin B3, 2.3 times more Vitamin B5, 15.6 times more Vitamin B6, 2.7 times more Vitamin B9 and more Vitamin C than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Crackers, melba toast, rye (includes pumpernickel) vs Sunflower Seeds:

• Crackers, melba toast, rye (includes pumpernickel) have 99.9 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.5 times more Copper, 1.4 times more Iron, 8.3 times more Magnesium, 2.6 times more Manganese, 3.6 times more Phosphorus, 3.3 times more Potassium, 1.4 times more Selenium and 3.7 times more Zinc than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) and Dried Sunflower Seed Kernels have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Crackers, melba toast, rye (includes pumpernickel) have 1.8 times more Omega 3 and 3.9 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Energy, 15.1 times more Fat, 9.8 times more Saturated Fat, 18.6 times more Omega 6 and 1.8 times more Protein than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) and Dried Sunflower Seed Kernels have similar amounts of Fiber per 7 oz.
• Both Crackers, melba toast, rye (includes pumpernickel) as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.