Lets compare vitamin content per 14 ounces of Crackers, melba toast, plain vs Oil Roasted Sunflower Seeds:
Crackers, melba toast, plain have 1.3 times more Vitamin B1 than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 10 times more Vitamin B5, 8.1 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C, 84.5 times more Vitamin E and 3.4 times more Vitamin K than Crackers, melba toast, plain.
Both Crackers, melba toast, plain and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B3 per 14 oz.
Both Crackers, melba toast, plain as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Crackers, melba toast, plain vs Oil Roasted Sunflower Seeds:
Crackers, melba toast, plain have 199.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 6.2 times more Copper, 2.2 times more Magnesium, 1.8 times more Manganese, 5.8 times more Phosphorus, 2.4 times more Potassium, 2.2 times more Selenium and 2.6 times more Zinc than Crackers, melba toast, plain.
Both Crackers, melba toast, plain and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium and Iron per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Crackers, melba toast, plain have 3.3 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Energy, 16 times more Fat, 15.9 times more Saturated Fat, 28.3 times more Omega 6, 3.3 times more Sugars, 1.7 times more Fiber and 1.7 times more Protein than Crackers, melba toast, plain.
Both Crackers, melba toast, plain and Oil Roasted Sunflower Seed Kernels have similar amounts of Omega 3 per 14 oz.
Both Crackers, melba toast, plain as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.