Comparing Nutrients in 1 kilogram Crackers, standard snack-type, sandwich, with peanut butter filling VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Crackers, standard snack-type, sandwich, with peanut butter filling	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	170% 4940kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	253% 245g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	150% 48g	163% 52g	32g per day for Men 19-50 years
Omega 3	0% 0g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	268% 45.5g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	449% 584g	185% 241g	130g per day for Men 19-50 years
Sugars	145% 105g	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	7.03% 5.1g	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	% 27.6g	NA	g per day for Men 19-50 years
Sucrose	% 65.7g	NA	g per day for Men 19-50 years
Fiber	60.5% 23g	292% 111g	38g per day for Men 19-50 years
Protein	205% 115g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, sandwich, with peanut butter filling	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	408% 4.9mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	208% 2.7mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	382% 61mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.76mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	114% 1.48mg	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	215% 860μg	593% 2370μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.17% 0.1μg	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	137% 20.6mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	79% 95μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, sandwich, with peanut butter filling	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	81% 810mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	360% 3.24mg	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	346% 27.7mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	131% 550mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	341% 7.84mg	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	391% 2740mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	63.2% 2150mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	196% 108μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	534% 8010mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	103% 11.3mg	481% 53mg	11mg per day for Men 19-50 years
Water	0.79% 29.3g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Crackers, standard snack-type, sandwich, with peanut butter filling vs Roasted Sunflower Seeds:

• Crackers, standard snack-type, sandwich, with peanut butter filling have 4.6 times more Vitamin B1 and 3.5 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 14.8 times more Vitamin B5, 5.4 times more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin C and 12.7 times more Vitamin E than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 and Vitamin B3 per 1 kg.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling 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, sandwich, with peanut butter filling vs Roasted Sunflower Seeds:

• Crackers, standard snack-type, sandwich, with peanut butter filling have 267 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5.6 times more Copper, 1.4 times more Iron, 2.3 times more Magnesium, 2.7 times more Manganese, 4.2 times more Phosphorus, 4 times more Potassium, 7.3 times more Selenium and 4.7 times more Zinc than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, standard snack-type, sandwich, with peanut butter filling have 2.4 times more Carbohydrate and 3.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Fat, more Omega 3, 7.2 times more Omega 6, 4.8 times more Fiber and 1.7 times more Protein than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Saturated Fat per 1 kg.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.