Comparing Nutrients in 1 kilogram Crackers, water biscuits VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Crackers, water biscuits	7%	17%	76%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Crackers, water biscuits	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	132% 3840kcal	213% 6170kcal	2900kcal per day for Men 19-50 years
Fat	73.6% 71.4g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	146% 46.8g	32g per day for Men 19-50 years
Omega 3	65% 1.04g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	138% 23.5g	573% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	560% 728g	179% 233g	130g per day for Men 19-50 years
Sugars	0% 0g	145% 105g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 105g	g per day for Men 19-50 years
Fiber	187% 71g	150% 57g	38g per day for Men 19-50 years
Protein	128% 71.4g	309% 173g	56g per day for Men 19-50 years

Vitamins

	Crackers, water biscuits	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.1mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	125% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72% 11.5mg	422% 67.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	234% 11.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.5% 0.41mg	423% 5.5mg	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	60% 240μg	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	30% 27mg	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	19.3% 2.9mg	1526% 229mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, water biscuits	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	0% 0mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	1774% 16mg	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	0% 0mg	515% 41.2mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	740% 3110mg	420mg per day for Men 19-50 years
Manganese	NA	901% 20.7mg	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	143% 1000mg	951% 6660mg	700mg per day for Men 19-50 years
Potassium	29% 990mg	169% 5760mg	3400mg per day for Men 19-50 years
Selenium	569% 313μg	1898% 1044μg	55μg per day for Men 19-50 years
Sodium	381% 5710mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	445% 49mg	11mg per day for Men 19-50 years
Water	2.97% 110g	0.17% 6.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, water biscuits VS Sunflower Seed Butter per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, water biscuits versus 1 kg of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Crackers, water biscuits vs Sunflower Seed Butter:

• 1 kilogram of Crackers, water biscuits has 2.1 times more Vitamin B1 than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 4.4 times more Vitamin B2, 5.8 times more Vitamin B3, 13.4 times more Vitamin B6, 9.9 times more Vitamin B9, more Vitamin C and 78.9 times more Vitamin E than Crackers, water biscuits.
• 1 kilogram of Crackers, water biscuits have insufficient amounts of Vitamin C and Vitamin E
• Both Crackers, water biscuits as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Crackers, water biscuits vs Sunflower Seed Butter:

• 1 kilogram of Crackers, water biscuits has 190.3 times more Sodium than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains more Calcium, 12 times more Copper, more Iron, 15.6 times more Magnesium, 6.7 times more Phosphorus, 5.8 times more Potassium, 3.3 times more Selenium and 7.5 times more Zinc than Crackers, water biscuits.
• 1 kilogram of Crackers, water biscuits lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, water biscuits has 2.1 times more Omega 3, 3.1 times more Carbohydrate and 1.2 times more Fiber than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 1.6 times more Energy, 7.7 times more Fat, more Saturated Fat, 4.1 times more Omega 6, more Sugars and 2.4 times more Protein than Crackers, water biscuits.