Comparing Nutrients in 100 grams Crackers, melba toast, plain VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, plain	13%	8%	79%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Crackers, melba toast, plain	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	13.4% 390kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	4.44% 0.071g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	7.1% 1.2g	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	59% 76.6g	17.6% 23g	130g per day for Men 19-50 years
Sugars	1.3% 0.94g	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	16.6% 6.3g	28% 10.6g	38g per day for Men 19-50 years
Protein	21.6% 12g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, plain	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	34.4% 0.41mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.54% 0.098mg	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	31% 124μg	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	0.75% 0.9μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, plain	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.3% 93mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	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	46.3% 3.7mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	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	28% 196mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	5.94% 202mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	63.3% 34.8μg	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	40% 598mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	18.3% 2mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.14% 5.1g	0.042% 1.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Crackers, melba toast, plain vs Oil Roasted Sunflower Seeds:

• Crackers, melba toast, plain have 1.3 times more Vitamin B1 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 10 times more Vitamin B5, 8.1 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C, 84.5 times more Vitamin E and 3.4 times more Vitamin K than Crackers, melba toast, plain.
• Both Crackers, melba toast, plain and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B3 per 100 g.
• Both Crackers, melba toast, plain 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 Crackers, melba toast, plain vs Oil Roasted Sunflower Seeds:

• Crackers, melba toast, plain have 199.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 6.2 times more Copper, 2.2 times more Magnesium, 1.8 times more Manganese, 5.8 times more Phosphorus, 2.4 times more Potassium, 2.2 times more Selenium and 2.6 times more Zinc than Crackers, melba toast, plain.
• Both Crackers, melba toast, plain and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium and Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Crackers, melba toast, plain have 3.3 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Energy, 16 times more Fat, 15.9 times more Saturated Fat, 28.3 times more Omega 6, 3.3 times more Sugars, 1.7 times more Fiber and 1.7 times more Protein than Crackers, melba toast, plain.
• Both Crackers, melba toast, plain and Oil Roasted Sunflower Seed Kernels have similar amounts of Omega 3 per 100 g.
• Both Crackers, melba toast, plain as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.