Comparing Nutrients in 100 grams Cracker, meal VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cracker, meal	10%	4%	86%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cracker, meal	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	13.2% 383kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	2.44% 0.039g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	4% 0.68g	201% 34.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.2% 81g	17.6% 23g	130g per day for Men 19-50 years
Sugars	0.46% 0.33g	4.3% 3.1g	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	% 0.74g	g per day for Men 19-50 years
Sucrose	NA	% 2.37g	g per day for Men 19-50 years
Fiber	6.84% 2.6g	28% 10.6g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Cracker, meal	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.7mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.7% 5.7mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.34% 0.47mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3% 0.039mg	61% 0.79mg	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	34% 136μg	58.5% 234μg	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	0% 0mg	1.22% 1.1mg	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	2.87% 0.43mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracker, meal	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.3% 23mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	200% 1.8mg	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	58% 4.64mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	5.7% 24mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	90% 2.08mg	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	15% 104mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	3.4% 115mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	77% 42.3μg	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	6.27% 0.69mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.21% 7.6g	0.042% 1.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cracker, meal vs Oil Roasted Sunflower Seeds:

• Cracker, meal has 2.2 times more Vitamin B1, 1.7 times more Vitamin B2 and 1.4 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 14.9 times more Vitamin B5, 20.3 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C, 84.5 times more Vitamin E and 10.3 times more Vitamin K than Cracker, meal.
• Both Cracker, meal as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cracker, meal vs Oil Roasted Sunflower Seeds:

• Cracker, meal has 5.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.8 times more Calcium, 8 times more Copper, 5.3 times more Magnesium, 2.2 times more Manganese, 11 times more Phosphorus, 4.2 times more Potassium, 1.8 times more Selenium and 7.6 times more Zinc than Cracker, meal.
• Both Cracker, meal and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cracker, meal has 3.5 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Energy, 30.2 times more Fat, 26.1 times more Saturated Fat, 2.1 times more Omega 3, 50.1 times more Omega 6, 9.4 times more Sugars, 4.1 times more Fiber and 2.2 times more Protein than Cracker, meal.
• Both Cracker, meal as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.