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

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, whole wheat (includes multi-grain)	7%	24%	69%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Crackers, saltines, whole wheat (includes multi-grain)	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	54.5% 1580kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.5g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	196% 3.13g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	150% 25.5g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	208% 271g	73.5% 96g	130g per day for Men 19-50 years
Sugars	0% 0g	15% 11g	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	70% 26.6g	116% 44g	38g per day for Men 19-50 years
Protein	50.6% 28.3g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, whole wheat (includes multi-grain)	Roasted 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	154% 1.85mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.7% 0.89mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.6mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65% 0.85mg	245% 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	81.4% 325μg	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	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	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	60.5% 72.6μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, whole wheat (includes multi-grain)	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	117% 1.06mg	807% 7.26mg	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	189% 15mg	8mg per day for Men 19-50 years
Magnesium	66% 278mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	258% 5.93mg	364% 8.37mg	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	655% 4584mg	700mg per day for Men 19-50 years
Potassium	25.8% 877mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	186% 102μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	321% 4818mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	52.7% 5.8mg	191% 21mg	11mg per day for Men 19-50 years
Water	1.06% 39g	0.13% 4.76g	3700g per day for Men 19-50 years

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

• 14 ounces of Crackers, saltines, whole wheat (includes multi-grain) have 4.4 times more Vitamin B1 and 6.8 times more Vitamin K than Roasted Sunflower Seeds.
• While 14 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Vitamin B3, 10.8 times more Vitamin B5, 3.8 times more Vitamin B6, 2.9 times more Vitamin B9 and 21.9 times more Vitamin E than Crackers, saltines, whole wheat (includes multi-grain).
• Both Crackers, saltines, whole wheat (includes multi-grain) and Roasted Sunflower Seeds provide similar amounts of Vitamin B2 per 14 ounces.
• Both Crackers, saltines, whole wheat (includes multi-grain) as well as Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds:

• 14 ounces of Crackers, saltines, whole wheat (includes multi-grain) have 1.4 times more Iron and 404.7 times more Sodium than Roasted Sunflower Seeds.
• While 14 oz of Dry Roasted Sunflower Seed Kernels no Salt contain more Calcium, 6.9 times more Copper, 1.8 times more Magnesium, 1.4 times more Manganese, 5.9 times more Phosphorus, 3.8 times more Potassium, 3.1 times more Selenium and 3.6 times more Zinc than Crackers, saltines, whole wheat (includes multi-grain).
• 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 11.4 times more Omega 3 and 2.8 times more Carbohydrate than Roasted Sunflower Seeds.
• While 14 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Energy, 4.6 times more Fat, more Saturated Fat, 5.1 times more Omega 6, more Sugars, 1.7 times more Fiber and 2.7 times more Protein than Crackers, saltines, whole wheat (includes multi-grain).