Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Crackers, rye, wafers, seasoned

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Crackers, rye, wafers, seasoned	9%	20%	71%

Macro Nutrients

	Roasted Sunflower Seeds	Crackers, rye, wafers, seasoned	Recommended Dietary Allowance
Energy	40% 1155kcal	26% 756kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	8% 2.55g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	38.3% 6.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	113% 146g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	NA	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	NA	g per day for Men 19-50 years
Fiber	58% 22g	109% 41.5g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Crackers, rye, wafers, seasoned	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	52.3% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	29% 0.38mg	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	118% 470μg	25.8% 103μg	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	0.22% 0.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	345% 51.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Crackers, rye, wafers, seasoned	Recommended Dietary Allowance
Calcium	14% 139mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	109% 0.98mg	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	94% 7.54mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	205% 4.7mg	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	327% 2292mg	87% 609mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	26.5% 901mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	117% 64.5μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	117% 1760mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.21% 7.94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Roasted Sunflower Seeds vs Crackers, rye, wafers, seasoned:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.8 times more Vitamin B3, 12.6 times more Vitamin B5, 4.2 times more Vitamin B6, 4.6 times more Vitamin B9 and 14 times more Vitamin C than Crackers, rye, wafers, seasoned.
• While Crackers, rye, wafers, seasoned contain 3 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Crackers, rye, wafers, seasoned have similar amounts of Vitamin B2 per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Crackers, rye, wafers, seasoned have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Crackers, rye, wafers, seasoned:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Calcium, 3.7 times more Copper, 1.3 times more Iron, 1.2 times more Magnesium, 3.8 times more Phosphorus, 1.9 times more Potassium, 2.4 times more Selenium and 2.1 times more Zinc than Crackers, rye, wafers, seasoned.
• While Crackers, rye, wafers, seasoned contain 295.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Crackers, rye, wafers, seasoned have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Energy, 5.4 times more Fat, 4.1 times more Saturated Fat, 10 times more Omega 6 and 2.1 times more Protein than Crackers, rye, wafers, seasoned.
• While Crackers, rye, wafers, seasoned contain 4.6 times more Omega 3, 3.1 times more Carbohydrate and 1.9 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Crackers, rye, wafers, seasoned have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.