Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Crackers, saltines, whole wheat (includes multi-grain):
Dried Sunflower Seed Kernels have 3.2 times more Vitamin B1, 1.6 times more Vitamin B2, 1.9 times more Vitamin B3, 1.7 times more Vitamin B5, 6.3 times more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin C and 29.6 times more Vitamin E than Crackers, saltines, whole wheat (includes multi-grain).
While Crackers, saltines, whole wheat (includes multi-grain) contain more Vitamin K than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Sunflower Seeds vs Crackers, saltines, whole wheat (includes multi-grain):
Dried Sunflower Seed Kernels have more Calcium, 6.8 times more Copper, 4.6 times more Magnesium, 1.3 times more Manganese, 3.4 times more Phosphorus, 2.9 times more Potassium, 2.1 times more Selenium and 3.4 times more Zinc than Crackers, saltines, whole wheat (includes multi-grain).
While Crackers, saltines, whole wheat (includes multi-grain) contain 134.9 times more Sodium than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Crackers, saltines, whole wheat (includes multi-grain) have similar amounts of Iron per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Dried Sunflower Seed Kernels have 1.5 times more Energy, 4.8 times more Fat, more Saturated Fat, 3.6 times more Omega 6, more Sugars, 1.3 times more Fiber and 2.9 times more Protein than Crackers, saltines, whole wheat (includes multi-grain).
While Crackers, saltines, whole wheat (includes multi-grain) contain 13.2 times more Omega 3 and 3.4 times more Carbohydrate than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.