Lets compare vitamin content per 7 ounces of Crackers, rye, wafers, plain vs Oil Roasted Sunflower Seeds:
Crackers, rye, wafers, plain have 1.3 times more Vitamin B1 and 1.8 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 2.6 times more Vitamin B3, 12.2 times more Vitamin B5, 2.9 times more Vitamin B6, 5.2 times more Vitamin B9, 11 times more Vitamin C and 45.4 times more Vitamin E than Crackers, rye, wafers, plain.
Both Crackers, rye, wafers, plain and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 per 7 oz.
Both Crackers, rye, wafers, plain as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Crackers, rye, wafers, plain vs Oil Roasted Sunflower Seeds:
Crackers, rye, wafers, plain have 1.4 times more Iron, 2.6 times more Manganese and 185.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 2.2 times more Calcium, 3.9 times more Copper, 3.4 times more Phosphorus, 3.3 times more Selenium and 1.9 times more Zinc than Crackers, rye, wafers, plain.
Both Crackers, rye, wafers, plain and Oil Roasted Sunflower Seed Kernels have similar amounts of Magnesium and Potassium per 7 oz.
Comparison of macro-nutrients per 7 ounces:
Crackers, rye, wafers, plain have 3.5 times more Carbohydrate and 2.2 times more Fiber than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Energy, 57 times more Fat, 65.4 times more Saturated Fat, 1.7 times more Omega 3, 98 times more Omega 6, 3.1 times more Sugars and 2.1 times more Protein than Crackers, rye, wafers, plain.
Both Crackers, rye, wafers, plain as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.