Comparing Nutrients in 1 kilogram Crackers, melba toast, plain VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, plain	13%	8%	79%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Crackers, melba toast, plain	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	134% 3900kcal	213% 6170kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	14% 4.45g	146% 46.8g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	71% 12g	573% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	589% 766g	179% 233g	130g per day for Men 19-50 years
Sugars	13% 9.4g	145% 105g	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	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 105g	g per day for Men 19-50 years
Fiber	166% 63g	150% 57g	38g per day for Men 19-50 years
Protein	216% 121g	309% 173g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, plain	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	344% 4.13mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	210% 2.73mg	125% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	257% 41mg	422% 67.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.93mg	234% 11.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	423% 5.5mg	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	310% 1240μg	593% 2370μg	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	30% 27mg	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	28.7% 4.3mg	1526% 229mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, plain	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	93% 930mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	1774% 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	463% 37mg	515% 41.2mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	740% 3110mg	420mg per day for Men 19-50 years
Manganese	491% 11.3mg	901% 20.7mg	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	280% 1960mg	951% 6660mg	700mg per day for Men 19-50 years
Potassium	59.4% 2020mg	169% 5760mg	3400mg per day for Men 19-50 years
Selenium	633% 348μg	1898% 1044μg	55μg per day for Men 19-50 years
Sodium	399% 5980mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	183% 20mg	445% 49mg	11mg per day for Men 19-50 years
Water	1.38% 51g	0.17% 6.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, melba toast, plain VS Sunflower Seed Butter per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, melba toast, plain versus 1 kg of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Crackers, melba toast, plain vs Sunflower Seed Butter:

• 1 kilogram of Crackers, melba toast, plain has 7.8 times more Vitamin B1 and 1.7 times more Vitamin B2 than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 1.6 times more Vitamin B3, 1.7 times more Vitamin B5, 5.6 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C and 53.2 times more Vitamin E than Crackers, melba toast, plain.
• 1 kilogram of Crackers, melba toast, plain have insufficient amounts of Vitamin C
• Both Crackers, melba toast, plain as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Crackers, melba toast, plain vs Sunflower Seed Butter:

• 1 kilogram of Crackers, melba toast, plain has 1.5 times more Calcium and 199.3 times more Sodium than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 5.5 times more Copper, 5.3 times more Magnesium, 1.8 times more Manganese, 3.4 times more Phosphorus, 2.9 times more Potassium, 3 times more Selenium and 2.4 times more Zinc than Crackers, melba toast, plain.
• Both Crackers, melba toast, plain and Sunflower Seed Butter contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, melba toast, plain has 1.4 times more Omega 3 and 3.3 times more Carbohydrate than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 1.6 times more Energy, 17.3 times more Fat, 10.5 times more Saturated Fat, 8 times more Omega 6, 11.2 times more Sugars and 1.4 times more Protein than Crackers, melba toast, plain.
• Both Crackers, melba toast, plain and Sunflower Seed Butter offer comparable quantities of Fiber per one kilogram.