Comparing Nutrients in 7 ounces Toasted Sunflower Seeds VS Crackers, water biscuits

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Crackers, water biscuits	7%	17%	76%

Macro Nutrients

	Toasted Sunflower Seeds	Crackers, water biscuits	Recommended Dietary Allowance
Energy	42.4% 1228kcal	26.3% 762kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	14.6% 14g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	0% 0g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	27.5% 4.67g	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	111% 144g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	60% 23g	37% 14g	38g per day for Men 19-50 years
Protein	61% 34g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Crackers, water biscuits	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	18.4% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	6.26% 0.081mg	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	12% 47.6μg	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	3.84% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Crackers, water biscuits	Recommended Dietary Allowance
Calcium	11.3% 113mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	29.3% 0.26mg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	NA	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	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	5.78% 196mg	3400mg per day for Men 19-50 years
Selenium	NA	113% 62μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	75.5% 1133mg	1500mg per day for Men 19-50 years
Zinc	96% 10.5mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.59% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Crackers, water biscuits per 7 oz

Compare the macro and micronutrient content in 7 oz of Toasted Sunflower Seeds versus 7 oz of Crackers, water biscuits to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Toasted Sunflower Seeds vs Crackers, water biscuits:

• 7 ounces of Toasted Sunflower Seeds have 2.9 times more Vitamin B1, 7.7 times more Vitamin B2, 3.6 times more Vitamin B3, 19.6 times more Vitamin B6 and 9.9 times more Vitamin B9 than Crackers, water biscuits.
• Both Toasted Sunflower Seed Kernels no Salt as well as Crackers, water biscuits 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, water biscuits:

• 7 ounces of Toasted Sunflower Seeds have more Calcium, 13.8 times more Copper, more Iron, 6.5 times more Magnesium, 11.6 times more Phosphorus, 5 times more Potassium and 8.2 times more Zinc than Crackers, water biscuits.
• While 7 oz of Crackers, water biscuits contain 190.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• 7 ounces of Crackers, water biscuits lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sunflower Seeds have 1.6 times more Energy, 8 times more Fat, more Saturated Fat, 15.9 times more Omega 6, 1.6 times more Fiber and 2.4 times more Protein than Crackers, water biscuits.
• While 7 oz of Crackers, water biscuits contain 1.3 times more Omega 3 and 3.5 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.