Comparing Nutrients in 7 ounces Sunflower Seeds VS Crackers, standard snack-type, with whole wheat

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Crackers, standard snack-type, with whole wheat	6%	35%	59%

Macro Nutrients

	Sunflower Seeds	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Energy	40% 1159kcal	31.7% 919kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	36.5% 35.4g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	27% 8.62g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	111% 1.77g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	82% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	104% 136g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	28.5% 20.7g	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	0.49% 0.36g	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	% 0.48g	g per day for Men 19-50 years
Sucrose	% 4.96g	% 19.2g	g per day for Men 19-50 years
Fiber	45% 17g	25.6% 9.72g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	55.2% 8.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	27.5% 0.36mg	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	113% 450μg	28.8% 115μg	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	3.1% 2.78mg	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	465% 69.8mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	23.5% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Calcium	15.5% 155mg	33% 331mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	43.4% 0.39mg	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	130% 10.4mg	91% 7.24mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	79% 1.8mg	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	187% 1310mg	101% 706mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	12% 415mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	31.4% 17.3μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	99% 1484mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	0.15% 5.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Crackers, standard snack-type, with whole wheat:

• Dried Sunflower Seed Kernels have 4.6 times more Vitamin B1, 1.5 times more Vitamin B2, 1.9 times more Vitamin B3, 2.4 times more Vitamin B5, 7.5 times more Vitamin B6, 3.9 times more Vitamin B9, more Vitamin C and 12.1 times more Vitamin E than Crackers, standard snack-type, with whole wheat.
• While Crackers, standard snack-type, with whole wheat contain more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sunflower Seeds vs Crackers, standard snack-type, with whole wheat:

• Dried Sunflower Seed Kernels have 9.1 times more Copper, 1.4 times more Iron, 6.9 times more Magnesium, 2.1 times more Manganese, 1.9 times more Phosphorus, 3.1 times more Potassium, 6.1 times more Selenium and 4.5 times more Zinc than Crackers, standard snack-type, with whole wheat.
• While Crackers, standard snack-type, with whole wheat contain 2.1 times more Calcium and 83.1 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 1.3 times more Energy, 2.9 times more Fat, 3.3 times more Omega 6, 1.8 times more Fiber and 2.9 times more Protein than Crackers, standard snack-type, with whole wheat.
• While Crackers, standard snack-type, with whole wheat contain 14.9 times more Omega 3, 3.4 times more Carbohydrate and 4 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Crackers, standard snack-type, with whole wheat have similar amounts of Saturated Fat per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.