Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Crackers, standard snack-type, with whole wheat:
Dried Sunflower Seed Kernels have 4.6 times more Vitamin B1, 1.5 times more Vitamin B2, 1.9 times more Vitamin B3, 2.4 times more Vitamin B5, 7.5 times more Vitamin B6, 3.9 times more Vitamin B9, more Vitamin C and 12.1 times more Vitamin E than Crackers, standard snack-type, with whole wheat.
While Crackers, standard snack-type, with whole wheat contain more Vitamin K than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Sunflower Seeds vs Crackers, standard snack-type, with whole wheat:
Dried Sunflower Seed Kernels have 9.1 times more Copper, 1.4 times more Iron, 6.9 times more Magnesium, 2.1 times more Manganese, 1.9 times more Phosphorus, 3.1 times more Potassium, 6.1 times more Selenium and 4.5 times more Zinc than Crackers, standard snack-type, with whole wheat.
While Crackers, standard snack-type, with whole wheat contain 2.1 times more Calcium and 83.1 times more Sodium than Dried Sunflower Seed Kernels.
Comparison of macro-nutrients per 14 ounces:
Dried Sunflower Seed Kernels have 1.3 times more Energy, 2.9 times more Fat, 3.3 times more Omega 6, 1.8 times more Fiber and 2.9 times more Protein than Crackers, standard snack-type, with whole wheat.
While Crackers, standard snack-type, with whole wheat contain 14.9 times more Omega 3, 3.4 times more Carbohydrate and 4 times more Sugars than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Crackers, standard snack-type, with whole wheat have similar amounts of Saturated Fat per 14 oz.
Both Dried Sunflower Seed Kernels as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.