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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%

Macro Nutrients

	Toasted Sunflower Seeds	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Energy	42.4% 1228kcal	31% 899kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	32.4% 31.4g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	13% 4.1g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	115% 1.84g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	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	31.4% 41g	101% 132g	130g per day for Men 19-50 years
Sugars	NA	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	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.7g	g per day for Men 19-50 years
Fiber	60% 23g	53.3% 20.2g	38g per day for Men 19-50 years
Protein	61% 34g	40% 22.3g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	53.7% 0.64mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	26.4% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	60% 9.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	33.3% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	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	118% 472μg	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	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	NA	20% 2.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.7% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Calcium	11.3% 113mg	47.2% 472mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	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	169% 13.5mg	70.2% 5.6mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	77.5% 325mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	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	328% 2298mg	106% 742mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	22.2% 756mg	3400mg per day for Men 19-50 years
Selenium	NA	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	96% 10.5mg	47.6% 5.24mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.19% 7.12g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Toasted 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 Toasted Sunflower Seeds vs Crackers, gluten-free, multi-seeded and multigrain:

• 7 ounces of Toasted Sunflower Seeds have 1.6 times more Vitamin B1, 1.6 times more Vitamin B2, 8.4 times more Vitamin B5, 2.2 times more Vitamin B6 and 6.8 times more Vitamin B9 than Crackers, gluten-free, multi-seeded and multigrain.
• Both Toasted Sunflower Seeds and Crackers, gluten-free, multi-seeded and multigrain provide similar amounts of Vitamin B3 per seven ounces.
• Both Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds vs Crackers, gluten-free, multi-seeded and multigrain:

• 7 ounces of Toasted Sunflower Seeds have 3.3 times more Copper, 2.4 times more Iron, 3.1 times more Phosphorus, 1.3 times more Potassium 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 4.2 times more Calcium, 1.3 times more Magnesium and 146 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted 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 Toasted Sunflower Seeds have 1.4 times more Energy, 3.6 times more Fat, 2.9 times more Saturated Fat, 7.4 times more Omega 6 and 1.5 times more Protein than Crackers, gluten-free, multi-seeded and multigrain.
• While 7 oz of Crackers, gluten-free, multi-seeded and multigrain contain 11.7 times more Omega 3 and 3.2 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Crackers, gluten-free, multi-seeded and multigrain offer comparable quantities of Fiber per seven ounces.