Comparing Nutrients in 14 ounces Crackers, whole-wheat VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Crackers, whole-wheat	Sunflower Seeds	Recommended Dietary Allowance
Energy	58.4% 1695kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	58% 56g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	25.6% 8.2g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	209% 3.35g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	142% 24g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 276g	61% 79.4g	130g per day for Men 19-50 years
Sugars	6.5% 4.72g	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	0% 0g	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	% 1.27g	NA	g per day for Men 19-50 years
Sucrose	% 3.4g	% 9.92g	g per day for Men 19-50 years
Fiber	108% 41g	90% 34g	38g per day for Men 19-50 years
Protein	75% 42g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	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	60% 0.72mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	115% 18.4mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.5% 0.73mg	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	27.8% 111μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	37.3% 5.6mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	90% 108μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Sunflower Seeds	Recommended Dietary Allowance
Calcium	14.3% 143mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	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	166% 13.3mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	104% 437mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	371% 8.54mg	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	188% 1314mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	40.3% 1369mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	73% 40μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	212% 3175mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Crackers, whole-wheat vs Sunflower Seeds:

• Crackers, whole-wheat have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 8.1 times more Vitamin B1, 16.9 times more Vitamin B2, 1.8 times more Vitamin B3, 1.4 times more Vitamin B5, 7.3 times more Vitamin B6, 8.1 times more Vitamin B9, more Vitamin C and 24.9 times more Vitamin E than Crackers, whole-wheat.
• Both Crackers, whole-wheat as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Crackers, whole-wheat vs Sunflower Seeds:

• Crackers, whole-wheat have 88.9 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Calcium, 4.3 times more Copper, 1.6 times more Iron, 3 times more Magnesium, 2 times more Phosphorus, 1.9 times more Potassium, 5.2 times more Selenium and 1.9 times more Zinc than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Dried Sunflower Seed Kernels have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Crackers, whole-wheat have 14.1 times more Omega 3 and 3.5 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Energy, 3.6 times more Fat, 2.2 times more Saturated Fat, 3.8 times more Omega 6, 2.2 times more Sugars and 2 times more Protein than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Dried Sunflower Seed Kernels have similar amounts of Fiber per 14 oz.
• Both Crackers, whole-wheat as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.