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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Crackers, standard snack-type, with whole wheat	6%	35%	59%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Energy	40.5% 1175kcal	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	44% 14g	27% 8.62g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	111% 1.77g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	82% 14g	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	104% 136g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	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	0% 0g	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	% 1.47g	% 0.48g	g per day for Men 19-50 years
Sucrose	% 4.7g	% 19.2g	g per day for Men 19-50 years
Fiber	55.4% 21g	25.6% 9.72g	38g per day for Men 19-50 years
Protein	71% 40g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Crackers, standard snack-type, with whole wheat	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	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	55.2% 8.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	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	116% 464μg	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	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	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	23.5% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Calcium	17.3% 173mg	33% 331mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	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	106% 8.5mg	91% 7.24mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	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	323% 2260mg	101% 706mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	12% 415mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	31.4% 17.3μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	99% 1484mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	0.15% 5.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Crackers, standard snack-type, with whole wheat per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Sunflower Seeds versus 7 oz of Crackers, standard snack-type, with whole wheat 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, standard snack-type, with whole wheat:

• 7 ounces of Oil Roasted Sunflower Seeds have 14.6 times more Vitamin B5, 4.4 times more Vitamin B6, 4 times more Vitamin B9 and 12.5 times more Vitamin E than Crackers, standard snack-type, with whole wheat.
• While 7 oz of Crackers, standard snack-type, with whole wheat contain 4.6 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Crackers, standard snack-type, with whole wheat provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per seven ounces.
• Both Oil Roasted Sunflower Seed Kernels as well as Crackers, standard snack-type, with whole wheat 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, standard snack-type, with whole wheat:

• 7 ounces of Oil Roasted Sunflower Seeds have 9.2 times more Copper, 2.7 times more Magnesium, 2.3 times more Manganese, 3.2 times more Phosphorus, 2.3 times more Potassium, 9 times more Selenium and 4.7 times more Zinc than Crackers, standard snack-type, with whole wheat.
• While 7 oz of Crackers, standard snack-type, with whole wheat contain 1.9 times more Calcium and 249.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Crackers, standard snack-type, with whole wheat contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Sunflower Seeds have 1.3 times more Energy, 2.9 times more Fat, 1.6 times more Saturated Fat, 4.9 times more Omega 6, 2.2 times more Fiber and 2.8 times more Protein than Crackers, standard snack-type, with whole wheat.
• While 7 oz of Crackers, standard snack-type, with whole wheat contain 11 times more Omega 3, 3 times more Carbohydrate and 3.4 times more Sugars than Oil Roasted Sunflower Seed Kernels.