Comparing Nutrients in 1 kilogram Crackers, standard snack-type, regular VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular	5%	47%	48%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Crackers, standard snack-type, regular	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	176% 5100kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	272% 264g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	174% 55.6g	163% 52g	32g per day for Men 19-50 years
Omega 3	966% 15.5g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	681% 116g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	472% 613g	185% 241g	130g per day for Men 19-50 years
Sugars	113% 81.8g	37.7% 27.3g	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	4% 2.9g	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	% 4.7g	NA	g per day for Men 19-50 years
Sucrose	% 69.5g	NA	g per day for Men 19-50 years
Fiber	60.5% 23g	292% 111g	38g per day for Men 19-50 years
Protein	119% 66.4g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	347% 4.16mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	351% 4.56mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	272% 43.5mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.4% 4.17mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	618% 8.04mg	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	230% 920μg	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	15.6% 14mg	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	202% 30.3mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	578% 693μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	120% 1200mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	2033% 18.3mg	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	504% 40.3mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	213% 4.9mg	917% 21mg	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	354% 2480mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	34.7% 1180mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	122% 67μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	484% 7260mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	481% 53mg	11mg per day for Men 19-50 years
Water	0.85% 31.4g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Crackers, standard snack-type, regular vs Roasted Sunflower Seeds:

• Crackers, standard snack-type, regular have 3.9 times more Vitamin B1, 1.9 times more Vitamin B2 and 25.7 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Vitamin B3, 16.9 times more Vitamin B5, 12.8 times more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin C and 8.6 times more Vitamin E than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Crackers, standard snack-type, regular vs Roasted Sunflower Seeds:

• Crackers, standard snack-type, regular have 1.7 times more Calcium and 242 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 17.6 times more Copper, 7.2 times more Magnesium, 4.3 times more Manganese, 4.7 times more Phosphorus, 7.2 times more Potassium, 11.8 times more Selenium and 10.8 times more Zinc than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, standard snack-type, regular have 22.4 times more Omega 3, 2.5 times more Carbohydrate and 3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Fat, 2.8 times more Omega 6, 4.8 times more Fiber and 2.9 times more Protein than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Saturated Fat per 1 kg.
• Both Crackers, standard snack-type, regular as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.