Comparing Nutrients in 1 kilogram Crackers, standard snack-type, with whole wheat VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, with whole wheat	6%	35%	59%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Crackers, standard snack-type, with whole wheat	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	160% 4630kcal	112% 3260kcal	2900kcal per day for Men 19-50 years
Fat	184% 178g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	136% 43.5g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	558% 8.9g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	414% 70.4g	51% 8.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	526% 684g	276% 358g	130g per day for Men 19-50 years
Sugars	144% 104g	NA	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	2.5% 1.8g	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	% 2.4g	NA	g per day for Men 19-50 years
Sucrose	% 97g	NA	g per day for Men 19-50 years
Fiber	129% 49g	137% 52g	38g per day for Men 19-50 years
Protein	130% 73g	858% 481g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, with whole wheat	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	2656% 32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	187% 2.43mg	205% 2.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	278% 44.5mg	457% 73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.75mg	1320% 66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	579% 7.53mg	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	145% 580μg	555% 2220μg	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	14.4% 13mg	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	193% 29mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 142μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, with whole wheat	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	167% 1670mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	219% 1.97mg	1903% 17mg	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	456% 36.5mg	828% 66.2mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	824% 3460mg	420mg per day for Men 19-50 years
Manganese	398% 9.16mg	859% 19.8mg	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	509% 3560mg	984% 6890mg	700mg per day for Men 19-50 years
Potassium	61.5% 2090mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	158% 87μg	1058% 582μg	55μg per day for Men 19-50 years
Sodium	499% 7480mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	450% 49.5mg	11mg per day for Men 19-50 years
Water	0.74% 27.3g	2% 74.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, standard snack-type, with whole wheat VS Sunflower Seed Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, standard snack-type, with whole wheat versus 1 kg of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Crackers, standard snack-type, with whole wheat vs Sunflower Seed Flour:

• 1 kg of Partially Defatted Sunflower Seed Flour contains 10 times more Vitamin B1, 1.6 times more Vitamin B3, 13.9 times more Vitamin B5, 4.2 times more Vitamin B6 and 3.8 times more Vitamin B9 than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Sunflower Seed Flour provide similar amounts of Vitamin B2 per one kilogram.
• Both Crackers, standard snack-type, with whole wheat as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Crackers, standard snack-type, with whole wheat vs Sunflower Seed Flour:

• 1 kilogram of Crackers, standard snack-type, with whole wheat has 1.5 times more Calcium, 3.1 times more Potassium and 249.3 times more Sodium than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 8.7 times more Copper, 1.8 times more Iron, 7.4 times more Magnesium, 2.2 times more Manganese, 1.9 times more Phosphorus, 6.7 times more Selenium and 4.5 times more Zinc than Crackers, standard snack-type, with whole wheat.
• 1 kilogram of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, standard snack-type, with whole wheat has 1.4 times more Energy, 11.1 times more Fat, 31.5 times more Saturated Fat, 446 times more Omega 3, 8.1 times more Omega 6 and 1.9 times more Carbohydrate than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 6.6 times more Protein than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Sunflower Seed Flour offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Sunflower Seed Flour provide inadequate amounts of Omega 3