Comparing Nutrients in 100 grams Sunflower Seeds VS Crackers, wheat, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Crackers, wheat, reduced fat	8%	27%	65%

Macro Nutrients

	Sunflower Seeds	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Energy	20% 584kcal	15.3% 444kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	13.8% 13.4g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	6.6% 2.1g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	54% 0.87g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	36.4% 6.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	55% 71.5g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	20.7% 15g	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	1.2% 0.88g	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	% 1.55g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 9.24g	g per day for Men 19-50 years
Fiber	22.6% 8.6g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	37% 20.8g	16.7% 9.34g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	52% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	32% 5.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.35mg	11.5% 0.15mg	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	56.8% 227μg	31.8% 127μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.83% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.56% 1.4mg	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	234% 35mg	7.87% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	20.6% 24.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Calcium	7.8% 78mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	24.8% 0.22mg	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	65.6% 5.25mg	62.8% 5mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	11% 47mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	92% 2.13mg	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	94% 660mg	37% 258mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	6.18% 210mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	51.7% 776mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	16% 1.74mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.074% 2.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sunflower Seeds vs Crackers, wheat, reduced fat:

• Dried Sunflower Seed Kernels have 2.4 times more Vitamin B1, 1.3 times more Vitamin B2, 1.6 times more Vitamin B3, 2.2 times more Vitamin B5, 9 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin C and 29.8 times more Vitamin E than Crackers, wheat, reduced fat.
• While Crackers, wheat, reduced fat contain more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Crackers, wheat, reduced fat have insufficient amounts of Vitamin A and Vitamin D in 100 g.

Comparing minerals per 100 grams for Sunflower Seeds vs Crackers, wheat, reduced fat:

• Dried Sunflower Seed Kernels have 8.1 times more Copper, 6.9 times more Magnesium, 2.6 times more Phosphorus, 3.1 times more Potassium, 5.1 times more Selenium and 2.9 times more Zinc than Crackers, wheat, reduced fat.
• While Crackers, wheat, reduced fat contain 86.2 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Crackers, wheat, reduced fat have similar amounts of Calcium, Iron and Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Sunflower Seed Kernels have 1.3 times more Energy, 3.8 times more Fat, 2.1 times more Saturated Fat, 3.7 times more Omega 6, 2.5 times more Fiber and 2.2 times more Protein than Crackers, wheat, reduced fat.
• While Crackers, wheat, reduced fat contain 14.5 times more Omega 3, 3.6 times more Carbohydrate and 5.7 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Crackers, wheat, reduced fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.