Lets compare vitamin content per 14 ounces of Crackers, whole-wheat, reduced fat vs Roasted Sunflower Seeds:
Crackers, whole-wheat, reduced fat have 1.7 times more Vitamin B1 and 4.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 11.2 times more Vitamin B2, 1.3 times more Vitamin B3, 7.8 times more Vitamin B5, 4.1 times more Vitamin B6, 7.9 times more Vitamin B9, more Vitamin C and 24.2 times more Vitamin E than Crackers, whole-wheat, reduced fat.
Both Crackers, whole-wheat, reduced fat as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Crackers, whole-wheat, reduced fat vs Roasted Sunflower Seeds:
Crackers, whole-wheat, reduced fat have 248.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Calcium, 4.1 times more Copper, 3.2 times more Phosphorus, 2.3 times more Potassium, 5.6 times more Selenium and 1.8 times more Zinc than Crackers, whole-wheat, reduced fat.
Both Crackers, whole-wheat, reduced fat and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron, Magnesium and Manganese per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Crackers, whole-wheat, reduced fat have 5.8 times more Omega 3 and 3.1 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Energy, 6.6 times more Fat, 4.9 times more Saturated Fat, 10.4 times more Omega 6, 2.2 times more Sugars and 1.7 times more Protein than Crackers, whole-wheat, reduced fat.
Both Crackers, whole-wheat, reduced fat and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Fiber per 14 oz.
Both Crackers, whole-wheat, reduced fat as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.