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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Crackers, whole-wheat, reduced fat	11%	16%	73%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Energy	20.4% 592kcal	14.3% 416kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	7.82% 7.6g	97g per day for Men 19-50 years
Saturated Fat	22% 7.07g	3.33% 1.07g	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	201% 34.2g	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	17.6% 23g	58% 75.5g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	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	0% 0g	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	% 0.74g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 2.37g	% 0.9g	g per day for Men 19-50 years
Fiber	28% 10.6g	28.7% 11g	38g per day for Men 19-50 years
Protein	36% 20g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Crackers, whole-wheat, reduced fat	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	15.4% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	32.7% 5.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	58.5% 234μg	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	1.22% 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	7.2% 1.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	10.4% 12.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Calcium	8.7% 87mg	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	53.5% 4.3mg	44.5% 3.56mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	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	163% 1139mg	52% 364mg	700mg per day for Men 19-50 years
Potassium	14.2% 483mg	11% 373mg	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	49.7% 745mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	27% 3mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	0.07% 2.6g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 1.7 times more Vitamin B1, 12.7 times more Vitamin B2, 7.7 times more Vitamin B5, 4 times more Vitamin B6, 7.8 times more Vitamin B9, more Vitamin C and 33.6 times more Vitamin E than Crackers, whole-wheat, reduced fat.
• While Crackers, whole-wheat, reduced fat contain 1.3 times more Vitamin B3 and 4 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted 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 Oil Roasted Sunflower Seeds vs Crackers, whole-wheat, reduced fat:

• Oil Roasted Sunflower Seed Kernels have 2.2 times more Calcium, 4 times more Copper, 1.2 times more Iron, 3.1 times more Phosphorus, 1.3 times more Potassium, 5.5 times more Selenium and 1.7 times more Zinc than Crackers, whole-wheat, reduced fat.
• While Crackers, whole-wheat, reduced fat contain 248.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Crackers, whole-wheat, reduced fat have similar amounts of Magnesium and Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Sunflower Seed Kernels have 1.4 times more Energy, 6.8 times more Fat, 6.6 times more Saturated Fat, 10.8 times more Omega 6, 2.5 times more Sugars and 1.8 times more Protein than Crackers, whole-wheat, reduced fat.
• While Crackers, whole-wheat, reduced fat contain 4.9 times more Omega 3 and 3.3 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Crackers, whole-wheat, reduced fat have similar amounts of Fiber per 100 g.
• Both Oil Roasted Sunflower Seed Kernels as well as Crackers, whole-wheat, reduced fat have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.