Comparing Nutrients in 14 ounces Crackers, crispbread, rye VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Crackers, crispbread, rye	8%	3%	89%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Crackers, crispbread, rye	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	50% 1453kcal	84.4% 2449kcal	2900kcal per day for Men 19-50 years
Fat	5.3% 5.16g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	11% 1.9g	227% 38.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	251% 326g	71% 93g	130g per day for Men 19-50 years
Sugars	5.86% 4.25g	57.7% 42g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 41.7g	g per day for Men 19-50 years
Fiber	172% 65.5g	59.5% 22.6g	38g per day for Men 19-50 years
Protein	56% 31.4g	122% 68.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, crispbread, rye	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80.4% 0.96mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.3% 0.58mg	49.8% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.8% 4.13mg	167% 26.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.7% 2.7mg	93% 4.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	46.6% 187μg	235% 941μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	12% 10.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	21.4% 3.2mg	606% 91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, crispbread, rye	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	12.3% 123mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	704% 6.34mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	121% 9.64mg	204% 16.4mg	8mg per day for Men 19-50 years
Magnesium	73.7% 310mg	294% 1234mg	420mg per day for Men 19-50 years
Manganese	427% 9.82mg	358% 8.23mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	153% 1068mg	378% 2643mg	700mg per day for Men 19-50 years
Potassium	37.2% 1266mg	67.2% 2286mg	3400mg per day for Men 19-50 years
Selenium	264% 145μg	753% 414μg	55μg per day for Men 19-50 years
Sodium	108% 1627mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	86.2% 9.5mg	176% 19.4mg	11mg per day for Men 19-50 years
Water	0.65% 24.2g	0.067% 2.46g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, crispbread, rye VS Sunflower Seed Butter per 14 oz

Compare the macro and micronutrient content in 14 oz of Crackers, crispbread, rye versus 14 oz of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Crackers, crispbread, rye vs Sunflower Seed Butter:

• 14 ounces of Crackers, crispbread, rye have 4.6 times more Vitamin B1 than Sunflower Seed Butter.
• While 14 oz of Sunflower Seed Butter no Salt contain 6.5 times more Vitamin B3, 1.7 times more Vitamin B5, 2.6 times more Vitamin B6, 5 times more Vitamin B9, more Vitamin C and 28.3 times more Vitamin E than Crackers, crispbread, rye.
• Both Crackers, crispbread, rye and Sunflower Seed Butter provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Crackers, crispbread, rye have insufficient amounts of Vitamin C
• Both Crackers, crispbread, rye as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Crackers, crispbread, rye vs Sunflower Seed Butter:

• 14 ounces of Crackers, crispbread, rye have 136.7 times more Sodium than Sunflower Seed Butter.
• While 14 oz of Sunflower Seed Butter no Salt contain 2.1 times more Calcium, 6.3 times more Copper, 1.7 times more Iron, 4 times more Magnesium, 2.5 times more Phosphorus, 1.8 times more Potassium, 2.9 times more Selenium and 2 times more Zinc than Crackers, crispbread, rye.
• Both Crackers, crispbread, rye and Sunflower Seed Butter contain similar levels of Manganese per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, crispbread, rye have 1.6 times more Omega 3, 3.5 times more Carbohydrate and 2.9 times more Fiber than Sunflower Seed Butter.
• While 14 oz of Sunflower Seed Butter no Salt contain 1.7 times more Energy, 42.5 times more Fat, 32.3 times more Saturated Fat, 20.3 times more Omega 6, 9.9 times more Sugars and 2.2 times more Protein than Crackers, crispbread, rye.