Comparing Nutrients in 14 ounces Crackers, wheat, sandwich, with peanut butter filling VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, sandwich, with peanut butter filling	11%	47%	42%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Crackers, wheat, sandwich, with peanut butter filling	Sunflower Seeds	Recommended Dietary Allowance
Energy	67.7% 1965kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	109% 106g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	57% 18.3g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	102% 1.63g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	197% 33.5g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 214g	61% 79.4g	130g per day for Men 19-50 years
Sugars	NA	14.3% 10.4g	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	% 9.92g	g per day for Men 19-50 years
Fiber	46% 17.5g	90% 34g	38g per day for Men 19-50 years
Protein	96% 53.6g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, sandwich, with peanut butter filling	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	129% 1.54mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89.5% 1.16mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	146% 23.3mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.8% 2.24mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	411% 5.34mg	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	69.5% 278μg	225% 901μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, sandwich, with peanut butter filling	Sunflower Seeds	Recommended Dietary Allowance
Calcium	67.5% 675mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	794% 7.14mg	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	132% 10.6mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	336% 7.74mg	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	197% 1377mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	34.7% 1179mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	157% 86.5μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	214% 3203mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	29.6% 3.25mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.36% 13.5g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Crackers, wheat, sandwich, with peanut butter filling vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 3.8 times more Vitamin B1, 1.4 times more Vitamin B3, 2 times more Vitamin B5, 9.8 times more Vitamin B6, 3.2 times more Vitamin B9 and more Vitamin C than Crackers, wheat, sandwich, with peanut butter filling.
• Both Crackers, wheat, sandwich, with peanut butter filling and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 14 oz.
• Both Crackers, wheat, sandwich, with peanut butter filling as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Crackers, wheat, sandwich, with peanut butter filling vs Sunflower Seeds:

• Crackers, wheat, sandwich, with peanut butter filling have 2.2 times more Calcium and 89.7 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 32.7 times more Copper, 2 times more Iron, 8.6 times more Magnesium, 2.8 times more Manganese, 1.9 times more Phosphorus, 2.2 times more Potassium, 2.4 times more Selenium and 6.1 times more Zinc than Crackers, wheat, sandwich, with peanut butter filling.

Comparison of macro-nutrients per 14 ounces:

• Crackers, wheat, sandwich, with peanut butter filling have 6.9 times more Omega 3 and 2.7 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Fat, 2.7 times more Omega 6, 2 times more Fiber and 1.5 times more Protein than Crackers, wheat, sandwich, with peanut butter filling.
• Both Crackers, wheat, sandwich, with peanut butter filling and Dried Sunflower Seed Kernels have similar amounts of Energy and Saturated Fat per 14 oz.
• Both Crackers, wheat, sandwich, with peanut butter filling as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.