Comparing Nutrients in 14 ounces Crackers, saltines, whole wheat (includes multi-grain) VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, whole wheat (includes multi-grain)	7%	24%	69%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Crackers, saltines, whole wheat (includes multi-grain)	Sunflower Seeds	Recommended Dietary Allowance
Energy	54.5% 1580kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.5g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	196% 3.13g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	150% 25.5g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	208% 271g	61% 79.4g	130g per day for Men 19-50 years
Sugars	0% 0g	14.3% 10.4g	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	% 9.92g	g per day for Men 19-50 years
Fiber	70% 26.6g	90% 34g	38g per day for Men 19-50 years
Protein	50.6% 28.3g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, whole wheat (includes multi-grain)	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	154% 1.85mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.7% 0.89mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.6mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65% 0.85mg	411% 5.34mg	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	81.4% 325μg	225% 901μg	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	6.17% 5.56mg	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	31.5% 4.72mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	60.5% 72.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, whole wheat (includes multi-grain)	Sunflower Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	117% 1.06mg	794% 7.14mg	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	255% 20.4mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	66% 278mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	258% 5.93mg	336% 7.74mg	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	111% 778mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	25.8% 877mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	186% 102μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	321% 4818mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	52.7% 5.8mg	180% 20mg	11mg per day for Men 19-50 years
Water	1.06% 39g	0.51% 18.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines, whole wheat (includes multi-grain) VS Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Crackers, saltines, whole wheat (includes multi-grain) versus 14 oz of Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Crackers, saltines, whole wheat (includes multi-grain) vs Sunflower Seeds:

• 14 ounces of Crackers, saltines, whole wheat (includes multi-grain) have more Vitamin K than Sunflower Seeds.
• While 14 oz of Dried Sunflower Seed Kernels contain 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 and 29.6 times more Vitamin E than Crackers, saltines, whole wheat (includes multi-grain).
• 14 ounces of Sunflower Seeds have insufficient amounts of Vitamin K
• Both Crackers, saltines, whole wheat (includes multi-grain) as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Crackers, saltines, whole wheat (includes multi-grain) vs Sunflower Seeds:

• 14 ounces of Crackers, saltines, whole wheat (includes multi-grain) have 134.9 times more Sodium than Sunflower Seeds.
• While 14 oz of Dried Sunflower Seed Kernels contain 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).
• Both Crackers, saltines, whole wheat (includes multi-grain) and Sunflower Seeds contain similar levels of Iron per 14 ounces.
• 14 ounces of Crackers, saltines, whole wheat (includes multi-grain) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, saltines, whole wheat (includes multi-grain) have 13.2 times more Omega 3 and 3.4 times more Carbohydrate than Sunflower Seeds.
• While 14 oz of Dried Sunflower Seed Kernels contain 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).