Comparing Nutrients in 14 ounces Crackers, standard snack-type, regular VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular	5%	47%	48%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Crackers, standard snack-type, regular	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	69.8% 2024kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	108% 105g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	69% 22g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	383% 6.14g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	270% 46g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	187% 243g	73.5% 96g	130g per day for Men 19-50 years
Sugars	44.8% 32.5g	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	1.6% 1.15g	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	% 1.87g	NA	g per day for Men 19-50 years
Sucrose	% 27.6g	NA	g per day for Men 19-50 years
Fiber	24% 9.13g	116% 44g	38g per day for Men 19-50 years
Protein	47% 26.4g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular	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	138% 1.65mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	139% 1.8mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.3mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	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	91% 365μg	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	80% 12mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	229% 275μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	47.6% 476mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	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	200% 16mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	84.7% 1.95mg	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	141% 984mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	48.3% 26.6μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	192% 2881mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.13% 4.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Crackers, standard snack-type, regular vs Roasted Sunflower Seeds:

• Crackers, standard snack-type, regular have 3.9 times more Vitamin B1, 1.9 times more Vitamin B2 and 25.7 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Vitamin B3, 16.9 times more Vitamin B5, 12.8 times more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin C and 8.6 times more Vitamin E than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Crackers, standard snack-type, regular vs Roasted Sunflower Seeds:

• Crackers, standard snack-type, regular have 1.7 times more Calcium and 242 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 17.6 times more Copper, 7.2 times more Magnesium, 4.3 times more Manganese, 4.7 times more Phosphorus, 7.2 times more Potassium, 11.8 times more Selenium and 10.8 times more Zinc than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Crackers, standard snack-type, regular have 22.4 times more Omega 3, 2.5 times more Carbohydrate and 3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Fat, 2.8 times more Omega 6, 4.8 times more Fiber and 2.9 times more Protein than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Saturated Fat per 14 oz.
• Both Crackers, standard snack-type, regular as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.