Comparing Nutrients in 100 grams Oil Roasted Sunflower Seeds VS Crackers, standard snack-type, with whole wheat

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Crackers, standard snack-type, with whole wheat	6%	35%	59%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Energy	20.4% 592kcal	16% 463kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	18.4% 18g	97g per day for Men 19-50 years
Saturated Fat	22% 7.07g	13.6% 4.35g	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	55.8% 0.89g	1.6g per day for Men 19-50 years
Omega 6	201% 34.2g	41.4% 7.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	52.6% 68.4g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	14.4% 10.4g	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	0% 0g	0.25% 0.18g	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	% 0.74g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 2.37g	% 9.7g	g per day for Men 19-50 years
Fiber	28% 10.6g	13% 4.9g	38g per day for Men 19-50 years
Protein	36% 20g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	18.7% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	28% 4.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	9.5% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	14% 0.18mg	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	58.5% 234μg	14.5% 58μg	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	1.22% 1.1mg	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	242% 36.3mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	12% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Calcium	8.7% 87mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	22% 0.2mg	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	53.5% 4.3mg	45.6% 3.65mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	11% 47mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	40% 0.92mg	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	163% 1139mg	51% 356mg	700mg per day for Men 19-50 years
Potassium	14.2% 483mg	6.15% 209mg	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	50% 748mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	0.074% 2.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oil Roasted Sunflower Seeds vs Crackers, standard snack-type, with whole wheat:

• Oil Roasted Sunflower Seed Kernels have 14.6 times more Vitamin B5, 4.4 times more Vitamin B6, 4 times more Vitamin B9, more Vitamin C and 12.5 times more Vitamin E than Crackers, standard snack-type, with whole wheat.
• While Crackers, standard snack-type, with whole wheat contain 4.6 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Crackers, standard snack-type, with whole wheat have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 100 g.
• Both Oil Roasted Sunflower Seed Kernels as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Oil Roasted Sunflower Seeds vs Crackers, standard snack-type, with whole wheat:

• Oil Roasted Sunflower Seed Kernels have 9.2 times more Copper, 2.7 times more Magnesium, 2.3 times more Manganese, 3.2 times more Phosphorus, 2.3 times more Potassium, 9 times more Selenium and 4.7 times more Zinc than Crackers, standard snack-type, with whole wheat.
• While Crackers, standard snack-type, with whole wheat contain 1.9 times more Calcium and 249.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Crackers, standard snack-type, with whole wheat have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Sunflower Seed Kernels have 1.3 times more Energy, 2.9 times more Fat, 1.6 times more Saturated Fat, 4.9 times more Omega 6, 2.2 times more Fiber and 2.8 times more Protein than Crackers, standard snack-type, with whole wheat.
• While Crackers, standard snack-type, with whole wheat contain 11 times more Omega 3, 3 times more Carbohydrate and 3.4 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.