Comparing Nutrients in 1 kilogram Crackers, wheat, low salt VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, low salt	7%	39%	54%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Crackers, wheat, low salt	Sunflower Seeds	Recommended Dietary Allowance
Energy	163% 4730kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	212% 206g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	162% 51.8g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	87.5% 1.4g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	156% 26.5g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	499% 649g	154% 200g	130g per day for Men 19-50 years
Sugars	180% 130g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 25g	g per day for Men 19-50 years
Fiber	118% 45g	226% 86g	38g per day for Men 19-50 years
Protein	154% 86g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, low salt	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	421% 5.05mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	252% 3.27mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	310% 49.6mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	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	125% 500μg	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	33.3% 5mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	80% 96μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, low salt	Sunflower Seeds	Recommended Dietary Allowance
Calcium	49% 490mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	353% 3.18mg	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	550% 44mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	148% 620mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	774% 18mg	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	314% 2200mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	59.7% 2030mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	613% 337μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	127% 1900mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	145% 16mg	455% 50mg	11mg per day for Men 19-50 years
Water	0.84% 31g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Crackers, wheat, low salt vs Sunflower Seeds:

• Crackers, wheat, low salt have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.9 times more Vitamin B1, 1.7 times more Vitamin B3, 2.2 times more Vitamin B5, 9.9 times more Vitamin B6, 4.5 times more Vitamin B9, more Vitamin C and 70.3 times more Vitamin E than Crackers, wheat, low salt.
• Both Crackers, wheat, low salt and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 1 kg.
• Both Crackers, wheat, low salt 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, wheat, low salt vs Sunflower Seeds:

• Crackers, wheat, low salt have 21.1 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Calcium, 5.7 times more Copper, 5.2 times more Magnesium, 3 times more Phosphorus, 3.2 times more Potassium, 1.6 times more Selenium and 3.1 times more Zinc than Crackers, wheat, low salt.
• Both Crackers, wheat, low salt and Dried Sunflower Seed Kernels have similar amounts of Iron and Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, wheat, low salt have 2.3 times more Omega 3, 3.2 times more Carbohydrate and 5 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.5 times more Fat, 8.7 times more Omega 6, 1.9 times more Fiber and 2.4 times more Protein than Crackers, wheat, low salt.
• Both Crackers, wheat, low salt and Dried Sunflower Seed Kernels have similar amounts of Energy and Saturated Fat per 1 kg.
• Both Crackers, wheat, low salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.