Comparing Nutrients in 14 ounces Crackers, standard snack-type, with whole wheat VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, with whole wheat	6%	35%	59%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Crackers, standard snack-type, with whole wheat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	63.4% 1838kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	221% 3.54g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	164% 28g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	73.5% 96g	130g per day for Men 19-50 years
Sugars	57% 41.4g	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	0.99% 0.71g	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	% 0.95g	NA	g per day for Men 19-50 years
Sucrose	% 38.5g	NA	g per day for Men 19-50 years
Fiber	51% 19.4g	116% 44g	38g per day for Men 19-50 years
Protein	51.7% 29g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, with whole wheat	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	106% 1.27mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.7mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.7% 1.9mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.71mg	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	57.5% 230μg	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	76.7% 11.5mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47% 56.4μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, with whole wheat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	66.3% 663mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	87% 0.78mg	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	181% 14.5mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	44.4% 187mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	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	202% 1413mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	24.4% 830mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	62.8% 34.5μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	198% 2969mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.29% 11g	0.13% 4.76g	3700g per day for Men 19-50 years

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

• Crackers, standard snack-type, with whole wheat have 3 times more Vitamin B1 and 5.3 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, 14.8 times more Vitamin B5, 4.5 times more Vitamin B6, 4.1 times more Vitamin B9, more Vitamin C and 9 times more Vitamin E than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 14 oz.
• Both Crackers, standard snack-type, with whole wheat 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, with whole wheat vs Roasted Sunflower Seeds:

• Crackers, standard snack-type, with whole wheat have 2.4 times more Calcium and 249.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 9.3 times more Copper, 2.7 times more Magnesium, 2.3 times more Manganese, 3.2 times more Phosphorus, 4.1 times more Potassium, 9.1 times more Selenium and 4.8 times more Zinc than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat 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, with whole wheat have 12.9 times more Omega 3, 2.8 times more Carbohydrate and 3.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Energy, 2.8 times more Fat, 4.7 times more Omega 6, 2.3 times more Fiber and 2.7 times more Protein than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Saturated Fat per 14 oz.
• Both Crackers, standard snack-type, with whole wheat as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.