Comparing Nutrients in 100 grams Roasted Sunflower Seeds VS Crackers, melba toast, rye (includes pumpernickel)

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Crackers, melba toast, rye (includes pumpernickel)	12%	8%	80%

Macro Nutrients

	Roasted Sunflower Seeds	Crackers, melba toast, rye (includes pumpernickel)	Recommended Dietary Allowance
Energy	20% 582kcal	13.4% 389kcal	2900kcal per day for Men 19-50 years
Fat	51.3% 49.8g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	6.63% 0.11g	1.6g per day for Men 19-50 years
Omega 6	193% 32.8g	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	59.5% 77.3g	130g per day for Men 19-50 years
Sugars	3.77% 2.73g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	21% 8g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Crackers, melba toast, rye (includes pumpernickel)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	39.4% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	29.5% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.04mg	9.7% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.8mg	6.6% 0.086mg	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	59.3% 237μg	21.3% 85μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	174% 26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Crackers, melba toast, rye (includes pumpernickel)	Recommended Dietary Allowance
Calcium	7% 70mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	44.6% 0.4mg	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	47.5% 3.8mg	46% 3.68mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	9.3% 39mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	32% 0.74mg	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	165% 1155mg	26% 183mg	700mg per day for Men 19-50 years
Potassium	25% 850mg	5.68% 193mg	3400mg per day for Men 19-50 years
Selenium	144% 79.3μg	70.4% 38.7μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	60% 899mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	0.13% 4.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Roasted Sunflower Seeds vs Crackers, melba toast, rye (includes pumpernickel):

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Vitamin B3, 14.5 times more Vitamin B5, 9.3 times more Vitamin B6, 2.8 times more Vitamin B9 and more Vitamin C than Crackers, melba toast, rye (includes pumpernickel).
• While Crackers, melba toast, rye (includes pumpernickel) contain 4.5 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Crackers, melba toast, rye (includes pumpernickel) have similar amounts of Vitamin B2 per 100 g.
• Both Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds vs Crackers, melba toast, rye (includes pumpernickel):

• Dry Roasted Sunflower Seed Kernels no Salt have 4.6 times more Copper, 3.3 times more Magnesium, 2.9 times more Manganese, 6.3 times more Phosphorus, 4.4 times more Potassium, 2 times more Selenium and 3.9 times more Zinc than Crackers, melba toast, rye (includes pumpernickel).
• While Crackers, melba toast, rye (includes pumpernickel) contain 299.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Crackers, melba toast, rye (includes pumpernickel) have similar amounts of Calcium and Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Energy, 14.6 times more Fat, 11.5 times more Saturated Fat, 26.4 times more Omega 6, 1.4 times more Fiber and 1.7 times more Protein than Crackers, melba toast, rye (includes pumpernickel).
• While Crackers, melba toast, rye (includes pumpernickel) contain 1.5 times more Omega 3 and 3.2 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Crackers, melba toast, rye (includes pumpernickel) have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.