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

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Crackers, whole-wheat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	58.4% 1695kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	58% 56g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	25.6% 8.2g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	209% 3.35g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	142% 24g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 276g	70% 91g	130g per day for Men 19-50 years
Sugars	6.5% 4.72g	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	0% 0g	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	% 1.27g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 3.4g	% 9.4g	g per day for Men 19-50 years
Fiber	108% 41g	111% 42g	38g per day for Men 19-50 years
Protein	75% 42g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	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	60% 0.72mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	115% 18.4mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.5% 0.73mg	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	27.8% 111μg	232% 929μg	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	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	37.3% 5.6mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	90% 108μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	14.3% 143mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	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	166% 13.3mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	104% 437mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	371% 8.54mg	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	188% 1314mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	40.3% 1369mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	73% 40μg	564% 310μg	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	188% 20.7mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	0.17% 6.1g	3700g per day for Men 19-50 years

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

• Crackers, whole-wheat have 8.8 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Vitamin B1, 13.3 times more Vitamin B2, 8.3 times more Vitamin B5, 4.3 times more Vitamin B6, 8.4 times more Vitamin B9, more Vitamin C and 25.8 times more Vitamin E than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B3 per 14 oz.
• Both Crackers, whole-wheat as well as Oil Roasted 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 Oil Roasted Sunflower Seeds:

• Crackers, whole-wheat have 266.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.4 times more Calcium, 4.3 times more Copper, 1.3 times more Iron, 3.4 times more Phosphorus, 1.4 times more Potassium, 7.7 times more Selenium and 2 times more Zinc than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Oil Roasted Sunflower Seed Kernels have similar amounts of Magnesium and Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Crackers, whole-wheat have 10.4 times more Omega 3 and 3 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Energy, 3.6 times more Fat, 3.4 times more Saturated Fat, 5.6 times more Omega 6, 2.6 times more Sugars and 1.9 times more Protein than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Oil Roasted Sunflower Seed Kernels have similar amounts of Fiber per 14 oz.
• Both Crackers, whole-wheat as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.