Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS Crackers, gluten-free, multi-seeded and multigrain

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Energy	40.5% 1175kcal	31% 899kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	32.4% 31.4g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	13% 4.1g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	115% 1.84g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	58.8% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.4g	101% 132g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	2.35% 1.7g	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	0% 0g	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	% 1.47g	% 0g	g per day for Men 19-50 years
Sucrose	% 4.7g	% 1.7g	g per day for Men 19-50 years
Fiber	55.4% 21g	53.3% 20.2g	38g per day for Men 19-50 years
Protein	71% 40g	40% 22.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	26.4% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	60% 9.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	33.3% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	56.5% 0.73mg	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	116% 464μg	17.4% 69.5μg	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	2.43% 2.2mg	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	481% 72mg	20% 2.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	22.7% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Calcium	17.3% 173mg	47.2% 472mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	121% 1.1mg	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	106% 8.5mg	70.2% 5.6mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	77.5% 325mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	211% 4.86mg	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	323% 2260mg	106% 742mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	22.2% 756mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	62.8% 34.5μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	58% 869mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	47.6% 5.24mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	0.19% 7.12g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Crackers, gluten-free, multi-seeded and multigrain per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Sunflower Seeds versus 7 oz of Crackers, gluten-free, multi-seeded and multigrain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oil Roasted Sunflower Seeds vs Crackers, gluten-free, multi-seeded and multigrain:

• 7 ounces of Oil Roasted Sunflower Seeds have 1.5 times more Vitamin B1, 1.6 times more Vitamin B2, 8.3 times more Vitamin B5, 2.1 times more Vitamin B6, 6.7 times more Vitamin B9 and 24.2 times more Vitamin E than Crackers, gluten-free, multi-seeded and multigrain.
• While 7 oz of Crackers, gluten-free, multi-seeded and multigrain contain 4.4 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Crackers, gluten-free, multi-seeded and multigrain provide similar amounts of Vitamin B3 per seven ounces.
• Both Oil Roasted Sunflower Seed Kernels as well as Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Sunflower Seeds vs Crackers, gluten-free, multi-seeded and multigrain:

• 7 ounces of Oil Roasted Sunflower Seeds have 3.3 times more Copper, 1.5 times more Iron, 3 times more Phosphorus, 1.3 times more Potassium, 4.5 times more Selenium and 2 times more Zinc than Crackers, gluten-free, multi-seeded and multigrain.
• While 7 oz of Crackers, gluten-free, multi-seeded and multigrain contain 2.7 times more Calcium, 1.3 times more Magnesium and 146 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Crackers, gluten-free, multi-seeded and multigrain contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Sunflower Seeds have 1.3 times more Energy, 3.2 times more Fat, 3.4 times more Saturated Fat, 6.8 times more Omega 6, 3.6 times more Sugars and 1.8 times more Protein than Crackers, gluten-free, multi-seeded and multigrain.
• While 7 oz of Crackers, gluten-free, multi-seeded and multigrain contain 11.4 times more Omega 3 and 2.9 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Crackers, gluten-free, multi-seeded and multigrain offer comparable quantities of Fiber per seven ounces.