Comparing Nutrients in 14 ounces Crackers, wheat, reduced fat VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, reduced fat	8%	27%	65%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Crackers, wheat, reduced fat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	60.8% 1762kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	54.7% 53g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	26% 8.4g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	215% 3.44g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	218% 284g	70% 91g	130g per day for Men 19-50 years
Sugars	82% 59.6g	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	4.8% 3.5g	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	% 6.15g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 36.7g	% 9.4g	g per day for Men 19-50 years
Fiber	35.5% 13.5g	111% 42g	38g per day for Men 19-50 years
Protein	66% 37g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, reduced fat	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	207% 2.5mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.4% 1.07mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	127% 20.3mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.5% 2.02mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.8% 0.6mg	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	126% 504μg	232% 929μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	23% 0.56μg	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	31.2% 4.7mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, reduced fat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	31.8% 318mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	98% 0.89mg	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	249% 20mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	44.4% 187mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	367% 8.44mg	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	146% 1024mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	24.5% 833mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	75% 41.3μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	205% 3080mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	62.8% 6.9mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	0.29% 11g	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Crackers, wheat, reduced fat vs Oil Roasted Sunflower Seeds:

• Crackers, wheat, reduced fat have 2 times more Vitamin B1, 1.2 times more Vitamin B3, more Vitamin B12 and 8 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 13.6 times more Vitamin B5, 5.3 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin C and 30.8 times more Vitamin E than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 per 14 oz.
• Both Crackers, wheat, reduced fat as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Crackers, wheat, reduced fat vs Oil Roasted Sunflower Seeds:

• Crackers, wheat, reduced fat have 258.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 8.1 times more Copper, 2.7 times more Magnesium, 4.4 times more Phosphorus, 2.3 times more Potassium, 7.5 times more Selenium and 3 times more Zinc than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium, Iron and Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Crackers, wheat, reduced fat have 10.7 times more Omega 3, 3.1 times more Carbohydrate, 4.8 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Energy, 3.8 times more Fat, 3.3 times more Saturated Fat, 5.5 times more Omega 6, 3.1 times more Fiber and 2.1 times more Protein than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.