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

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular, low salt	6%	45%	49%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Crackers, standard snack-type, regular, low salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	68.7% 1992kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	104% 100g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	162% 2.6g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	207% 35g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	186% 242g	70% 91g	130g per day for Men 19-50 years
Sugars	9.8% 7.1g	17% 12.3g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 9.4g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	111% 42g	38g per day for Men 19-50 years
Protein	52.4% 29.4g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular, low salt	Oil 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	135% 1.6mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.36mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.08mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	242% 3.14mg	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	89.3% 357μg	232% 929μg	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	4.85% 4.37mg	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	53.7% 8.06mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular, low salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	47.6% 476mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	796% 7.16mg	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	179% 14.3mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	359% 8.26mg	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	129% 905mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	41.4% 1409mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	47.6% 26μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	57% 857mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.17% 6.1g	3700g per day for Men 19-50 years

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

• Crackers, standard snack-type, regular, low salt have 1.3 times more Vitamin B1, 1.2 times more Vitamin B2 and 2 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 25.6 times more Vitamin B5, 14.9 times more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin C and 17.9 times more Vitamin E than Crackers, standard snack-type, regular, low salt.
• Both Crackers, standard snack-type, regular, low salt and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B3 per 14 oz.
• Both Crackers, standard snack-type, regular, low salt as well as Oil Roasted Sunflower Seed Kernels 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, low salt vs Oil Roasted Sunflower Seeds:

• Crackers, standard snack-type, regular, low salt have 1.4 times more Calcium and 72 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 8.5 times more Copper, 4.7 times more Magnesium, 3.7 times more Manganese, 5 times more Phosphorus, 1.4 times more Potassium, 11.8 times more Selenium and 7.7 times more Zinc than Crackers, standard snack-type, regular, low salt.
• Both Crackers, standard snack-type, regular, low salt and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Crackers, standard snack-type, regular, low salt have 8.1 times more Omega 3 and 2.7 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2 times more Fat, 1.9 times more Saturated Fat, 3.9 times more Omega 6, 1.7 times more Sugars, 6.6 times more Fiber and 2.7 times more Protein than Crackers, standard snack-type, regular, low salt.
• Both Crackers, standard snack-type, regular, low salt and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 14 oz.
• Both Crackers, standard snack-type, regular, low salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.