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

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, reduced fat	11%	16%	73%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Crackers, whole-wheat, reduced fat	Sunflower Seeds	Recommended Dietary Allowance
Energy	57% 1651kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	13.2% 4.23g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	99% 1.58g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	74% 12.6g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	231% 300g	61% 79.4g	130g per day for Men 19-50 years
Sugars	6.68% 4.84g	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	% 3.57g	% 9.92g	g per day for Men 19-50 years
Fiber	114% 43.3g	90% 34g	38g per day for Men 19-50 years
Protein	80.4% 45g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, reduced fat	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	61% 0.73mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	130% 20.7mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.6% 3.58mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	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	29.8% 119μg	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	28.6% 4.3mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.3% 49.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, reduced fat	Sunflower Seeds	Recommended Dietary Allowance
Calcium	15.5% 155mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	197% 1.77mg	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	177% 14mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	113% 476mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	394% 9.07mg	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	206% 1445mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	43.5% 1480mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	102% 56μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	197% 2957mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.28% 10.3g	0.51% 18.8g	3700g per day for Men 19-50 years

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

• Crackers, whole-wheat, reduced fat have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 8 times more Vitamin B1, 16.1 times more Vitamin B2, 1.6 times more Vitamin B3, 1.3 times more Vitamin B5, 6.8 times more Vitamin B6, 7.6 times more Vitamin B9, more Vitamin C and 32.6 times more Vitamin E than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat 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, reduced fat vs Sunflower Seeds:

• Crackers, whole-wheat, reduced fat have 82.8 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Calcium, 4 times more Copper, 1.5 times more Iron, 2.7 times more Magnesium, 1.8 times more Phosphorus, 1.7 times more Potassium, 3.8 times more Selenium and 1.7 times more Zinc than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Dried Sunflower Seed Kernels have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Crackers, whole-wheat, reduced fat have 6.6 times more Omega 3, 3.8 times more Carbohydrate and 1.3 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Energy, 6.8 times more Fat, 4.2 times more Saturated Fat, 7.3 times more Omega 6, 2.1 times more Sugars and 1.8 times more Protein than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.