Lets compare vitamin content per 14 ounces of Crackers, melba toast, wheat vs Sunflower Seeds:
Dried Sunflower Seed Kernels contain 3.5 times more Vitamin B1, 1.6 times more Vitamin B3, 2.2 times more Vitamin B5, 13.1 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin C than Crackers, melba toast, wheat.
Both Crackers, melba toast, wheat and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 14 oz.
Both Crackers, melba toast, wheat as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.
Comparing minerals per 14 ounces for Crackers, melba toast, wheat vs Sunflower Seeds:
Crackers, melba toast, wheat have 93 times more Sodium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.8 times more Calcium, 6.8 times more Copper, 5.8 times more Magnesium, 1.8 times more Manganese, 4 times more Phosphorus, 4.4 times more Potassium and 3.3 times more Zinc than Crackers, melba toast, wheat.
Both Crackers, melba toast, wheat and Dried Sunflower Seed Kernels have similar amounts of Iron and Selenium per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Crackers, melba toast, wheat have 3.8 times more Carbohydrate than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 22.4 times more Fat, 13.2 times more Saturated Fat, 26.9 times more Omega 6 and 1.6 times more Protein than Crackers, melba toast, wheat.
Both Crackers, melba toast, wheat and Dried Sunflower Seed Kernels have similar amounts of Omega 3 and Fiber per 14 oz.
Both Crackers, melba toast, wheat as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.