Comparing Nutrients in 100 grams Sunflower Seeds VS Crackers, wheat, regular

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Crackers, wheat, regular	6%	32%	62%

Macro Nutrients

	Sunflower Seeds	Crackers, wheat, regular	Recommended Dietary Allowance
Energy	20% 584kcal	15.7% 455kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	17% 16.4g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	10% 3.2g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	61.7% 0.99g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	44% 7.47g	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	54.4% 70.7g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	21.4% 15.5g	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	0.58% 0.42g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 12g	g per day for Men 19-50 years
Fiber	22.6% 8.6g	18% 6.9g	38g per day for Men 19-50 years
Protein	37% 20.8g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Crackers, wheat, regular	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	23.7% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	11.2% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	25% 4.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	11.5% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.35mg	18.8% 0.24mg	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	9.5% 38μg	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	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	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Crackers, wheat, regular	Recommended Dietary Allowance
Calcium	7.8% 78mg	9.2% 92mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	30.4% 0.27mg	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	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	17% 72mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	67.3% 1.55mg	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	43% 302mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	8.32% 283mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	18% 9.9μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	46.6% 699mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.074% 2.75g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 5.2 times more Vitamin B1, 2.4 times more Vitamin B2, 2.1 times more Vitamin B3, 2 times more Vitamin B5, 5.5 times more Vitamin B6, 6 times more Vitamin B9, more Vitamin C and 22.7 times more Vitamin E than Crackers, wheat, regular.
• While Crackers, wheat, regular contain more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Crackers, wheat, regular have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Dried Sunflower Seed Kernels have 6.6 times more Copper, 2 times more Iron, 4.5 times more Magnesium, 1.3 times more Manganese, 2.2 times more Phosphorus, 2.3 times more Potassium, 5.4 times more Selenium and 3 times more Zinc than Crackers, wheat, regular.
• While Crackers, wheat, regular contain 77.7 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Crackers, wheat, regular have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Sunflower Seed Kernels have 1.3 times more Energy, 3.1 times more Fat, 1.4 times more Saturated Fat, 3.1 times more Omega 6, 1.2 times more Fiber and 2.8 times more Protein than Crackers, wheat, regular.
• While Crackers, wheat, regular contain 16.5 times more Omega 3, 3.5 times more Carbohydrate and 5.9 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Crackers, wheat, regular have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.