Comparing Nutrients in 14 ounces Crackers, rye, wafers, seasoned VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, seasoned	9%	20%	71%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Crackers, rye, wafers, seasoned	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	52% 1512kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	37.6% 36.5g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	16% 5.1g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	79% 1.26g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	76.6% 13g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	225% 293g	63% 81.7g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	218% 83g	120% 45.6g	38g per day for Men 19-50 years
Protein	63.8% 35.7g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, seasoned	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	105% 1.25mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68% 0.89mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.8mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.3% 2.2mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58% 0.75mg	246% 3.2mg	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	51.6% 206μg	236% 945μg	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	0.44% 0.4mg	6.17% 5.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, rye, wafers, seasoned	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	17.5% 175mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	218% 1.96mg	809% 7.28mg	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	151% 12mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	100% 421mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	409% 9.4mg	365% 8.4mg	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	174% 1218mg	657% 4596mg	700mg per day for Men 19-50 years
Potassium	53% 1802mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	235% 129μg	NA	55μg per day for Men 19-50 years
Sodium	235% 3520mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.43% 16g	0.11% 3.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Crackers, rye, wafers, seasoned vs Toasted Sunflower Seeds:

• Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B2, 1.7 times more Vitamin B3, 12.7 times more Vitamin B5, 4.2 times more Vitamin B6, 4.6 times more Vitamin B9 and 14 times more Vitamin C than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 per 14 oz.
• Both Crackers, rye, wafers, seasoned as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Crackers, rye, wafers, seasoned vs Toasted Sunflower Seeds:

• Crackers, rye, wafers, seasoned have 295.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Calcium, 3.7 times more Copper, 2.2 times more Iron, 3.8 times more Phosphorus and 2.1 times more Zinc than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned and Toasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium, Manganese and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Crackers, rye, wafers, seasoned have 4 times more Omega 3, 3.6 times more Carbohydrate and 1.8 times more Fiber than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 6.2 times more Fat, 4.6 times more Saturated Fat, 11.4 times more Omega 6 and 1.9 times more Protein than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.