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

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, reduced fat	11%	16%	73%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Crackers, whole-wheat, reduced fat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	143% 4160kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	78.2% 76g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	33.3% 10.7g	163% 52g	32g per day for Men 19-50 years
Omega 3	249% 3.98g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	186% 31.6g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	581% 755g	185% 241g	130g per day for Men 19-50 years
Sugars	17% 12g	37.7% 27.3g	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	0% 0g	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	% 3.2g	NA	g per day for Men 19-50 years
Sucrose	% 9g	NA	g per day for Men 19-50 years
Fiber	287% 109g	292% 111g	38g per day for Men 19-50 years
Protein	203% 113g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, reduced fat	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	154% 1.85mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	327% 52.3mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	180% 9mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	152% 1.97mg	618% 8.04mg	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	75% 300μg	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	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	72% 11mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, reduced fat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	39% 390mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	497% 4.47mg	2033% 18.3mg	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	445% 35.6mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	286% 1200mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	993% 23mg	917% 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	520% 3640mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	110% 3730mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	256% 141μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	497% 7450mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	272% 30mg	481% 53mg	11mg per day for Men 19-50 years
Water	0.7% 26g	0.32% 12g	3700g per day for Men 19-50 years

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

• Crackers, whole-wheat, reduced fat have 1.7 times more Vitamin B1 and 4.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 11.2 times more Vitamin B2, 1.3 times more Vitamin B3, 7.8 times more Vitamin B5, 4.1 times more Vitamin B6, 7.9 times more Vitamin B9, more Vitamin C and 24.2 times more Vitamin E than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Crackers, whole-wheat, reduced fat have 248.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Calcium, 4.1 times more Copper, 3.2 times more Phosphorus, 2.3 times more Potassium, 5.6 times more Selenium and 1.8 times more Zinc than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron, Magnesium and Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, whole-wheat, reduced fat have 5.8 times more Omega 3 and 3.1 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Energy, 6.6 times more Fat, 4.9 times more Saturated Fat, 10.4 times more Omega 6, 2.2 times more Sugars and 1.7 times more Protein than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Fiber per 1 kg.
• Both Crackers, whole-wheat, reduced fat as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.