Lets compare vitamin content per 100 grams of Sunflower Seeds vs Crackers, melba toast, wheat:
Dried Sunflower Seed Kernels have 3.5 times more Vitamin B1, 1.6 times more Vitamin B3, 2.2 times more Vitamin B5, 13.1 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin C than Crackers, melba toast, wheat.
Both Dried Sunflower Seed Kernels and Crackers, melba toast, wheat have similar amounts of Vitamin B2 per 100 g.
Both Dried Sunflower Seed Kernels as well as Crackers, melba toast, wheat have insufficient amounts of Vitamin A and Vitamin B12 in 100 g.
Comparing minerals per 100 grams for Sunflower Seeds vs Crackers, melba toast, wheat:
Dried Sunflower Seed Kernels have 1.8 times more Calcium, 6.8 times more Copper, 5.8 times more Magnesium, 1.8 times more Manganese, 4 times more Phosphorus, 4.4 times more Potassium and 3.3 times more Zinc than Crackers, melba toast, wheat.
While Crackers, melba toast, wheat contain 93 times more Sodium than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Crackers, melba toast, wheat have similar amounts of Iron and Selenium per 100 g.
Comparison of macro-nutrients per 100 grams:
Dried Sunflower Seed Kernels have 1.6 times more Energy, 22.4 times more Fat, 13.2 times more Saturated Fat, 26.9 times more Omega 6 and 1.6 times more Protein than Crackers, melba toast, wheat.
While Crackers, melba toast, wheat contain 3.8 times more Carbohydrate than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Crackers, melba toast, wheat have similar amounts of Omega 3 and Fiber per 100 g.
Both Dried Sunflower Seed Kernels as well as Crackers, melba toast, wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.