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

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, with whole wheat	6%	35%	59%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Crackers, standard snack-type, with whole wheat	Sunflower Seeds	Recommended Dietary Allowance
Energy	160% 4630kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	184% 178g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	136% 43.5g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	558% 8.9g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	414% 70.4g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	526% 684g	154% 200g	130g per day for Men 19-50 years
Sugars	144% 104g	36% 26g	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	% 25g	g per day for Men 19-50 years
Fiber	129% 49g	226% 86g	38g per day for Men 19-50 years
Protein	130% 73g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, with whole wheat	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	187% 2.43mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	278% 44.5mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.75mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	1035% 13.5mg	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	145% 580μg	568% 2270μg	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	193% 29mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 142μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, with whole wheat	Sunflower Seeds	Recommended Dietary Allowance
Calcium	167% 1670mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	219% 1.97mg	2000% 18mg	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	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	398% 9.16mg	848% 19.5mg	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	943% 6600mg	700mg per day for Men 19-50 years
Potassium	61.5% 2090mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	158% 87μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	499% 7480mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	455% 50mg	11mg per day for Men 19-50 years
Water	0.74% 27.3g	1.28% 47.3g	3700g per day for Men 19-50 years

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

• Crackers, standard snack-type, with whole wheat have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.6 times more Vitamin B1, 1.5 times more Vitamin B2, 1.9 times more Vitamin B3, 2.4 times more Vitamin B5, 7.5 times more Vitamin B6, 3.9 times more Vitamin B9, more Vitamin C and 12.1 times more Vitamin E than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Crackers, standard snack-type, with whole wheat have 2.1 times more Calcium and 83.1 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 9.1 times more Copper, 1.4 times more Iron, 6.9 times more Magnesium, 2.1 times more Manganese, 1.9 times more Phosphorus, 3.1 times more Potassium, 6.1 times more Selenium and 4.5 times more Zinc than Crackers, standard snack-type, with whole wheat.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, standard snack-type, with whole wheat have 14.9 times more Omega 3, 3.4 times more Carbohydrate and 4 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Energy, 2.9 times more Fat, 3.3 times more Omega 6, 1.8 times more Fiber and 2.9 times more Protein than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Dried Sunflower Seed Kernels have similar amounts of Saturated Fat per 1 kg.
• Both Crackers, standard snack-type, with whole wheat as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.