Lets compare vitamin content per 100 grams of Sunflower Seeds vs Crackers, melba toast, rye (includes pumpernickel):
Dried Sunflower Seed Kernels have 3.1 times more Vitamin B1, 1.3 times more Vitamin B2, 1.8 times more Vitamin B3, 2.3 times more Vitamin B5, 15.6 times more Vitamin B6, 2.7 times more Vitamin B9 and more Vitamin C than Crackers, melba toast, rye (includes pumpernickel).
Both Dried Sunflower Seed Kernels as well as Crackers, melba toast, rye (includes pumpernickel) have insufficient amounts of Vitamin A and Vitamin B12 in 100 g.
Comparing minerals per 100 grams for Sunflower Seeds vs Crackers, melba toast, rye (includes pumpernickel):
Dried Sunflower Seed Kernels have 4.5 times more Copper, 1.4 times more Iron, 8.3 times more Magnesium, 2.6 times more Manganese, 3.6 times more Phosphorus, 3.3 times more Potassium, 1.4 times more Selenium and 3.7 times more Zinc than Crackers, melba toast, rye (includes pumpernickel).
While Crackers, melba toast, rye (includes pumpernickel) contain 99.9 times more Sodium than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Crackers, melba toast, rye (includes pumpernickel) have similar amounts of Calcium per 100 g.
Comparison of macro-nutrients per 100 grams:
Dried Sunflower Seed Kernels have 1.5 times more Energy, 15.1 times more Fat, 9.8 times more Saturated Fat, 18.6 times more Omega 6 and 1.8 times more Protein than Crackers, melba toast, rye (includes pumpernickel).
While Crackers, melba toast, rye (includes pumpernickel) contain 1.8 times more Omega 3 and 3.9 times more Carbohydrate than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Crackers, melba toast, rye (includes pumpernickel) have similar amounts of Fiber per 100 g.
Both Dried Sunflower Seed Kernels as well as Crackers, melba toast, rye (includes pumpernickel) have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.