Comparing Nutrients in 7 ounces Crackers, melba toast, wheat VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, wheat	14%	5%	81%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Crackers, melba toast, wheat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	25.6% 742kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	4.7% 4.56g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	44% 14g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	35% 45.4g	130g per day for Men 19-50 years
Sugars	NA	8.5% 6.17g	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% 0g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	38.6% 14.7g	55.4% 21g	38g per day for Men 19-50 years
Protein	45.7% 25.6g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, wheat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.8% 0.84mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.6% 0.59mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.5% 1.03mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	121% 1.57mg	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	65.5% 262μg	116% 464μg	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	2.43% 2.2mg	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	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, wheat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	58.4% 0.53mg	398% 3.58mg	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	112% 8.93mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	179% 4.13mg	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	46.8% 327mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	8.64% 294mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	198% 109μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	111% 1661mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	27% 2.98mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.29% 11g	0.083% 3.06g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Crackers, melba toast, wheat vs Oil Roasted Sunflower Seeds:

• Crackers, melba toast, wheat have 1.3 times more Vitamin B1 and 1.2 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 13.4 times more Vitamin B5, 7.7 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin C than Crackers, melba toast, wheat.
• Both Crackers, melba toast, wheat and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 per 7 oz.
• Both Crackers, melba toast, wheat as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Crackers, melba toast, wheat vs Oil Roasted Sunflower Seeds:

• Crackers, melba toast, wheat have 279 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2 times more Calcium, 6.8 times more Copper, 2.3 times more Magnesium, 2 times more Manganese, 6.9 times more Phosphorus, 3.3 times more Potassium, 1.4 times more Selenium and 3.5 times more Zinc than Crackers, melba toast, wheat.
• Both Crackers, melba toast, wheat and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Crackers, melba toast, wheat have 3.3 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Energy, 22.3 times more Fat, 21 times more Saturated Fat, 1.6 times more Omega 3, 39.9 times more Omega 6, 1.4 times more Fiber and 1.6 times more Protein than Crackers, melba toast, wheat.
• Both Crackers, melba toast, wheat as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.