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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Crackers, rye, wafers, plain	10%	2%	88%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Energy	40.5% 1175kcal	23% 663kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	4.07% 0.69g	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	123% 160g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	2.76% 2g	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	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	% 1.47g	NA	g per day for Men 19-50 years
Sucrose	% 4.7g	NA	g per day for Men 19-50 years
Fiber	55.4% 21g	120% 45.4g	38g per day for Men 19-50 years
Protein	71% 40g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Crackers, rye, wafers, plain	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	70.6% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	19.6% 3.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	41.4% 0.54mg	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	22.3% 89.3μg	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	0.22% 0.2mg	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	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	9.43% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Calcium	17.3% 173mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	102% 0.91mg	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	147% 11.8mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	463% 10.6mg	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	95% 663mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	29% 982mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	86% 47.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	73.7% 1105mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	50.5% 5.56mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	0.27% 9.92g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 2.6 times more Vitamin B3, 12.2 times more Vitamin B5, 2.9 times more Vitamin B6, 5.2 times more Vitamin B9, 11 times more Vitamin C and 45.4 times more Vitamin E than Crackers, rye, wafers, plain.
• While Crackers, rye, wafers, plain contain 1.3 times more Vitamin B1 and 1.8 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Crackers, rye, wafers, plain have similar amounts of Vitamin B2 per 7 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Crackers, rye, wafers, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Oil Roasted Sunflower Seed Kernels have 2.2 times more Calcium, 3.9 times more Copper, 3.4 times more Phosphorus, 3.3 times more Selenium and 1.9 times more Zinc than Crackers, rye, wafers, plain.
• While Crackers, rye, wafers, plain contain 1.4 times more Iron, 2.6 times more Manganese and 185.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Crackers, rye, wafers, plain have similar amounts of Magnesium and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Oil Roasted Sunflower Seed Kernels have 1.8 times more Energy, 57 times more Fat, 65.4 times more Saturated Fat, 1.7 times more Omega 3, 98 times more Omega 6, 3.1 times more Sugars and 2.1 times more Protein than Crackers, rye, wafers, plain.
• While Crackers, rye, wafers, plain contain 3.5 times more Carbohydrate and 2.2 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Crackers, rye, wafers, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.