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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Crackers, whole-wheat, reduced fat	11%	16%	73%

Macro Nutrients

	Sunflower Seeds	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Energy	20% 584kcal	14.3% 416kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	7.82% 7.6g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	3.33% 1.07g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	18.6% 3.16g	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	58% 75.5g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	1.7% 1.22g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 0.9g	g per day for Men 19-50 years
Fiber	22.6% 8.6g	28.7% 11g	38g per day for Men 19-50 years
Protein	37% 20.8g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Crackers, whole-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	15.4% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	32.7% 5.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.35mg	15% 0.2mg	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	7.5% 30μg	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	7.2% 1.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.4% 12.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Calcium	7.8% 78mg	3.9% 39mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	49.7% 0.45mg	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	44.5% 3.56mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	99% 2.3mg	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	52% 364mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	11% 373mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	49.7% 745mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	27% 3mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.07% 2.6g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 8 times more Vitamin B1, 16.1 times more Vitamin B2, 1.6 times more Vitamin B3, 1.3 times more Vitamin B5, 6.8 times more Vitamin B6, 7.6 times more Vitamin B9, more Vitamin C and 32.6 times more Vitamin E than Crackers, whole-wheat, reduced fat.
• While Crackers, whole-wheat, reduced fat contain more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Dried Sunflower Seed Kernels have 2 times more Calcium, 4 times more Copper, 1.5 times more Iron, 2.7 times more Magnesium, 1.8 times more Phosphorus, 1.7 times more Potassium, 3.8 times more Selenium and 1.7 times more Zinc than Crackers, whole-wheat, reduced fat.
• While Crackers, whole-wheat, reduced fat contain 82.8 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Crackers, whole-wheat, reduced fat have similar amounts of Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Sunflower Seed Kernels have 1.4 times more Energy, 6.8 times more Fat, 4.2 times more Saturated Fat, 7.3 times more Omega 6, 2.1 times more Sugars and 1.8 times more Protein than Crackers, whole-wheat, reduced fat.
• While Crackers, whole-wheat, reduced fat contain 6.6 times more Omega 3, 3.8 times more Carbohydrate and 1.3 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Crackers, whole-wheat, reduced fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.