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

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Crackers, whole-wheat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	58.4% 1695kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	58% 56g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	25.6% 8.2g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	209% 3.35g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	142% 24g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 276g	73.5% 96g	130g per day for Men 19-50 years
Sugars	6.5% 4.72g	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% 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	NA	g per day for Men 19-50 years
Fiber	108% 41g	116% 44g	38g per day for Men 19-50 years
Protein	75% 42g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, 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	60% 0.72mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	115% 18.4mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.5% 0.73mg	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	27.8% 111μg	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	37.3% 5.6mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	90% 108μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	14.3% 143mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	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	166% 13.3mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	104% 437mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	371% 8.54mg	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	188% 1314mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	40.3% 1369mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	73% 40μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	212% 3175mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	0.13% 4.76g	3700g per day for Men 19-50 years

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

• Crackers, whole-wheat have 1.7 times more Vitamin B1 and 10.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 11.7 times more Vitamin B2, 1.5 times more Vitamin B3, 8.5 times more Vitamin B5, 4.3 times more Vitamin B6, 8.5 times more Vitamin B9, more Vitamin C and 18.5 times more Vitamin E than Crackers, whole-wheat.
• Both Crackers, 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, whole-wheat vs Roasted Sunflower Seeds:

• Crackers, whole-wheat have 266.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Calcium, 4.4 times more Copper, 3.5 times more Phosphorus, 2.5 times more Potassium, 7.9 times more Selenium and 2 times more Zinc than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron, Magnesium and Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Crackers, whole-wheat have 12.2 times more Omega 3 and 2.9 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Energy, 3.5 times more Fat, 2.5 times more Saturated Fat, 5.4 times more Omega 6, 2.3 times more Sugars and 1.8 times more Protein than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Fiber per 14 oz.
• Both Crackers, whole-wheat as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.