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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Crackers, whole grain, sandwich-type, with peanut butter filling	12%	41%	47%

Macro Nutrients

	Toasted Sunflower Seeds	Crackers, whole grain, sandwich-type, with peanut butter filling	Recommended Dietary Allowance
Energy	84.7% 2457kcal	63.6% 1846kcal	2900kcal per day for Men 19-50 years
Fat	232% 225g	86.7% 84g	97g per day for Men 19-50 years
Saturated Fat	74% 23.6g	56% 18g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	119% 1.9g	1.6g per day for Men 19-50 years
Omega 6	873% 148g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 81.7g	167% 217g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	120% 45.6g	98% 37.3g	38g per day for Men 19-50 years
Protein	122% 68.3g	100% 56g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	107% 1.3mg	110% 1.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	71% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	156% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	560% 28mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	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	236% 945μg	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	6.17% 5.56mg	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	NA	69.6% 10.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Crackers, whole grain, sandwich-type, with peanut butter filling	Recommended Dietary Allowance
Calcium	22.6% 226mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	809% 7.28mg	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	338% 27mg	152% 12mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	101% 425mg	420mg per day for Men 19-50 years
Manganese	365% 8.4mg	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	657% 4596mg	145% 1016mg	700mg per day for Men 19-50 years
Potassium	57.3% 1949mg	38.5% 1310mg	3400mg per day for Men 19-50 years
Selenium	NA	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	191% 21mg	74% 8.14mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.79% 29g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Crackers, whole grain, sandwich-type, with peanut butter filling per 14 oz

Compare the macro and micronutrient content in 14 oz of Toasted Sunflower Seeds versus 14 oz of Crackers, whole grain, sandwich-type, with peanut butter filling to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Toasted Sunflower Seeds have 1.2 times more Vitamin B2, 3.7 times more Vitamin B6 and 3.2 times more Vitamin B9 than Crackers, whole grain, sandwich-type, with peanut butter filling.
• While 14 oz of Crackers, whole grain, sandwich-type, with peanut butter filling contain 1.5 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Crackers, whole grain, sandwich-type, with peanut butter filling provide similar amounts of Vitamin B1 per 14 ounces.
• Both Toasted Sunflower Seed Kernels no Salt as well as Crackers, whole grain, sandwich-type, with peanut butter filling have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Toasted Sunflower Seeds have 1.7 times more Calcium, 5.9 times more Copper, 2.2 times more Iron, 1.2 times more Magnesium, 4.5 times more Phosphorus, 1.5 times more Potassium and 2.6 times more Zinc than Crackers, whole grain, sandwich-type, with peanut butter filling.
• While 14 oz of Crackers, whole grain, sandwich-type, with peanut butter filling contain 211.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Toasted Sunflower Seeds have 1.3 times more Energy, 2.7 times more Fat, 1.3 times more Saturated Fat, 9.3 times more Omega 6, 1.2 times more Fiber and 1.2 times more Protein than Crackers, whole grain, sandwich-type, with peanut butter filling.
• While 14 oz of Crackers, whole grain, sandwich-type, with peanut butter filling contain 6.1 times more Omega 3 and 2.7 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.