Comparing Nutrients in 7 ounces Sunflower Seeds VS Crackers, whole-wheat, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Crackers, whole-wheat, reduced fat	11%	16%	73%

Macro Nutrients

	Sunflower Seeds	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Energy	40% 1159kcal	28.5% 826kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	6.6% 2.1g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	37% 6.28g	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	115% 150g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	3.34% 2.42g	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	% 0.64g	g per day for Men 19-50 years
Sucrose	% 4.96g	% 1.8g	g per day for Men 19-50 years
Fiber	45% 17g	57% 21.6g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	40% 22.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Crackers, whole-wheat, reduced fat	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	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	35.8% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	30% 0.39mg	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	15% 59.5μg	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	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	20.7% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Calcium	15.5% 155mg	7.74% 77.4mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	99% 0.89mg	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	88.3% 7.06mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	56.7% 238mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	197% 4.53mg	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	103% 722mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	21.8% 740mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	99% 1478mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	54% 5.93mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	0.14% 5.14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Crackers, whole-wheat, reduced fat:

• Dried Sunflower Seed Kernels have 8 times more Vitamin B1, 16.1 times more Vitamin B2, 1.6 times more Vitamin B3, 1.3 times more Vitamin B5, 6.8 times more Vitamin B6, 7.6 times more Vitamin B9, more Vitamin C and 32.6 times more Vitamin E than Crackers, whole-wheat, reduced fat.
• While Crackers, whole-wheat, reduced fat contain more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sunflower Seeds vs Crackers, whole-wheat, reduced fat:

• Dried Sunflower Seed Kernels have 2 times more Calcium, 4 times more Copper, 1.5 times more Iron, 2.7 times more Magnesium, 1.8 times more Phosphorus, 1.7 times more Potassium, 3.8 times more Selenium and 1.7 times more Zinc than Crackers, whole-wheat, reduced fat.
• While Crackers, whole-wheat, reduced fat contain 82.8 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Crackers, whole-wheat, reduced fat have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 1.4 times more Energy, 6.8 times more Fat, 4.2 times more Saturated Fat, 7.3 times more Omega 6, 2.1 times more Sugars and 1.8 times more Protein than Crackers, whole-wheat, reduced fat.
• While Crackers, whole-wheat, reduced fat contain 6.6 times more Omega 3, 3.8 times more Carbohydrate and 1.3 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Crackers, whole-wheat, reduced fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.