Comparing Nutrients in 14 ounces Oil Roasted Sunflower Seeds VS Crackers, whole grain, sandwich-type, with peanut butter filling

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Crackers, whole grain, sandwich-type, with peanut butter filling	12%	41%	47%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Crackers, whole grain, sandwich-type, with peanut butter filling	Recommended Dietary Allowance
Energy	81% 2350kcal	63.6% 1846kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	86.7% 84g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	56% 18g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	119% 1.9g	1.6g per day for Men 19-50 years
Omega 6	799% 136g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	167% 217g	130g per day for Men 19-50 years
Sugars	17% 12.3g	51.5% 37.3g	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	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	% 2.94g	NA	g per day for Men 19-50 years
Sucrose	% 9.4g	NA	g per day for Men 19-50 years
Fiber	111% 42g	98% 37.3g	38g per day for Men 19-50 years
Protein	142% 79.6g	100% 56g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Crackers, whole grain, sandwich-type, with peanut butter filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	110% 1.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	71% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	156% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	67% 0.87mg	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	232% 929μg	73.4% 294μg	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	4.85% 4.37mg	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	961% 144mg	69.6% 10.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Crackers, whole grain, sandwich-type, with peanut butter filling	Recommended Dietary Allowance
Calcium	34.5% 345mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	136% 1.23mg	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	212% 17mg	152% 12mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	101% 425mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	NA	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	646% 4521mg	145% 1016mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	38.5% 1310mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	135% 74.2μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	168% 2520mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	74% 8.14mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	0.79% 29g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oil Roasted Sunflower Seeds vs Crackers, whole grain, sandwich-type, with peanut butter filling:

• Oil Roasted Sunflower Seed Kernels have 1.2 times more Vitamin B2, 3.6 times more Vitamin B6, 3.2 times more Vitamin B9, more Vitamin C and 13.8 times more Vitamin E than Crackers, whole grain, sandwich-type, with peanut butter filling.
• While Crackers, whole grain, sandwich-type, with peanut butter filling contain 1.5 times more Vitamin B3 and 1.5 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Crackers, whole grain, sandwich-type, with peanut butter filling have similar amounts of Vitamin B1 per 14 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Crackers, whole grain, sandwich-type, with peanut butter filling have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oil Roasted Sunflower Seeds vs Crackers, whole grain, sandwich-type, with peanut butter filling:

• Oil Roasted Sunflower Seed Kernels have 2.6 times more Calcium, 5.8 times more Copper, 1.4 times more Iron, 4.4 times more Phosphorus, 1.5 times more Potassium, 4.2 times more Selenium and 2.5 times more Zinc than Crackers, whole grain, sandwich-type, with peanut butter filling.
• While Crackers, whole grain, sandwich-type, with peanut butter filling contain 211.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Crackers, whole grain, sandwich-type, with peanut butter filling have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Sunflower Seed Kernels have 1.3 times more Energy, 2.4 times more Fat, 1.6 times more Saturated Fat, 8.5 times more Omega 6 and 1.4 times more Protein than Crackers, whole grain, sandwich-type, with peanut butter filling.
• While Crackers, whole grain, sandwich-type, with peanut butter filling contain 5.9 times more Omega 3, 2.4 times more Carbohydrate and 3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Crackers, whole grain, sandwich-type, with peanut butter filling have similar amounts of Fiber per 14 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Crackers, whole grain, sandwich-type, with peanut butter filling have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.