Comparing Nutrients in 14 ounces Sunflower Seed Butter VS Crackers, crispbread, rye

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Crackers, crispbread, rye	8%	3%	89%

Macro Nutrients

	Sunflower Seed Butter	Crackers, crispbread, rye	Recommended Dietary Allowance
Energy	84.4% 2449kcal	50% 1453kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	5.3% 5.16g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	227% 38.6g	11% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 93g	251% 326g	130g per day for Men 19-50 years
Sugars	57.7% 42g	5.86% 4.25g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 41.7g	NA	g per day for Men 19-50 years
Fiber	59.5% 22.6g	172% 65.5g	38g per day for Men 19-50 years
Protein	122% 68.6g	56% 31.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Crackers, crispbread, rye	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	80.4% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.8% 0.65mg	44.3% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	167% 26.8mg	25.8% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	93% 4.64mg	53.7% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	64% 0.83mg	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	235% 941μg	46.6% 187μg	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	12% 10.7mg	0% 0mg	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	606% 91mg	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Crackers, crispbread, rye	Recommended Dietary Allowance
Calcium	25.4% 254mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	704% 6.34mg	112% 1mg	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	204% 16.4mg	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	294% 1234mg	73.7% 310mg	420mg per day for Men 19-50 years
Manganese	358% 8.23mg	427% 9.82mg	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	378% 2643mg	153% 1068mg	700mg per day for Men 19-50 years
Potassium	67.2% 2286mg	37.2% 1266mg	3400mg per day for Men 19-50 years
Selenium	753% 414μg	264% 145μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	108% 1627mg	1500mg per day for Men 19-50 years
Zinc	176% 19.4mg	86.2% 9.5mg	11mg per day for Men 19-50 years
Water	0.067% 2.46g	0.65% 24.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Crackers, crispbread, rye per 14 oz

Compare the macro and micronutrient content in 14 oz of Sunflower Seed Butter versus 14 oz of Crackers, crispbread, rye to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Sunflower Seed Butter vs Crackers, crispbread, rye:

• 14 ounces of Sunflower Seed Butter have 6.5 times more Vitamin B3, 1.7 times more Vitamin B5, 2.6 times more Vitamin B6, 5 times more Vitamin B9, more Vitamin C and 28.3 times more Vitamin E than Crackers, crispbread, rye.
• While 14 oz of Crackers, crispbread, rye contain 4.6 times more Vitamin B1 than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Crackers, crispbread, rye provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Crackers, crispbread, rye have insufficient amounts of Vitamin C
• Both Sunflower Seed Butter no Salt as well as Crackers, crispbread, rye have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Sunflower Seed Butter vs Crackers, crispbread, rye:

• 14 ounces of Sunflower Seed Butter have 2.1 times more Calcium, 6.3 times more Copper, 1.7 times more Iron, 4 times more Magnesium, 2.5 times more Phosphorus, 1.8 times more Potassium, 2.9 times more Selenium and 2 times more Zinc than Crackers, crispbread, rye.
• While 14 oz of Crackers, crispbread, rye contain 136.7 times more Sodium than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Crackers, crispbread, rye contain similar levels of Manganese per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sunflower Seed Butter have 1.7 times more Energy, 42.5 times more Fat, 32.3 times more Saturated Fat, 20.3 times more Omega 6, 9.9 times more Sugars and 2.2 times more Protein than Crackers, crispbread, rye.
• While 14 oz of Crackers, crispbread, rye contain 1.6 times more Omega 3, 3.5 times more Carbohydrate and 2.9 times more Fiber than Sunflower Seed Butter no Salt.