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

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, with whole wheat	6%	35%	59%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Crackers, standard snack-type, with whole wheat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	160% 4630kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	184% 178g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	136% 43.5g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	558% 8.9g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	414% 70.4g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	526% 684g	176% 229g	130g per day for Men 19-50 years
Sugars	144% 104g	43% 31g	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	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	% 2.4g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 97g	% 23.7g	g per day for Men 19-50 years
Fiber	129% 49g	279% 106g	38g per day for Men 19-50 years
Protein	130% 73g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, with whole wheat	Oil 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	267% 3.2mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	187% 2.43mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	278% 44.5mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.75mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	609% 7.9mg	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	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 142μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, with whole wheat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	167% 1670mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	219% 1.97mg	2004% 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	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	398% 9.16mg	904% 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	509% 3560mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	61.5% 2090mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	158% 87μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	499% 7480mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	474% 52mg	11mg per day for Men 19-50 years
Water	0.74% 27.3g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, standard snack-type, with whole wheat VS Oil Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, standard snack-type, with whole wheat versus 1 kg of Oil Roasted Sunflower Seeds 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 Oil Roasted Sunflower Seeds:

• 1 kilogram of Crackers, standard snack-type, with whole wheat has 4.6 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 14.6 times more Vitamin B5, 4.4 times more Vitamin B6, 4 times more Vitamin B9 and 12.5 times more Vitamin E than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per one kilogram.
• Both Crackers, standard snack-type, with whole wheat as well as Oil Roasted Sunflower Seed Kernels 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 Oil Roasted Sunflower Seeds:

• 1 kilogram of Crackers, standard snack-type, with whole wheat has 1.9 times more Calcium and 249.3 times more Sodium than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 9.2 times more Copper, 2.7 times more Magnesium, 2.3 times more Manganese, 3.2 times more Phosphorus, 2.3 times more Potassium, 9 times more Selenium and 4.7 times more Zinc than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Oil Roasted Sunflower Seeds contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, standard snack-type, with whole wheat has 11 times more Omega 3, 3 times more Carbohydrate and 3.4 times more Sugars than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 1.3 times more Energy, 2.9 times more Fat, 1.6 times more Saturated Fat, 4.9 times more Omega 6, 2.2 times more Fiber and 2.8 times more Protein than Crackers, standard snack-type, with whole wheat.