Comparing Nutrients in 1 kilogram Crackers, wheat, reduced fat VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, reduced fat	8%	27%	65%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Crackers, wheat, reduced fat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	153% 4440kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	138% 134g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	66% 21g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	542% 8.67g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	364% 61.8g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	550% 715g	176% 229g	130g per day for Men 19-50 years
Sugars	207% 150g	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	12% 8.8g	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	% 15.5g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 92g	% 23.7g	g per day for Men 19-50 years
Fiber	89.5% 34g	279% 106g	38g per day for Men 19-50 years
Protein	167% 93g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, reduced fat	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	521% 6.25mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	208% 2.7mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	320% 51.2mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	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	318% 1270μg	585% 2340μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	58.3% 1.4μg	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	78.7% 12mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	206% 247μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, reduced fat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	80% 800mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	248% 2.23mg	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	628% 50.2mg	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	925% 21.3mg	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	369% 2580mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	61.8% 2100mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	189% 104μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	517% 7760mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	158% 17.4mg	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

Lets compare vitamin content per 1 kilogram of Crackers, wheat, reduced fat vs Oil Roasted Sunflower Seeds:

• Crackers, wheat, reduced fat have 2 times more Vitamin B1, 1.2 times more Vitamin B3, more Vitamin B12 and 8 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 13.6 times more Vitamin B5, 5.3 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin C and 30.8 times more Vitamin E than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 per 1 kg.
• Both Crackers, wheat, reduced fat as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Crackers, wheat, reduced fat vs Oil Roasted Sunflower Seeds:

• Crackers, wheat, reduced fat have 258.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 8.1 times more Copper, 2.7 times more Magnesium, 4.4 times more Phosphorus, 2.3 times more Potassium, 7.5 times more Selenium and 3 times more Zinc than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium, Iron and Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, wheat, reduced fat have 10.7 times more Omega 3, 3.1 times more Carbohydrate, 4.8 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Energy, 3.8 times more Fat, 3.3 times more Saturated Fat, 5.5 times more Omega 6, 3.1 times more Fiber and 2.1 times more Protein than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.