Comparing Nutrients in 1 pound Crackers, crispbread, rye VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Crackers, crispbread, rye	8%	3%	89%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Crackers, crispbread, rye	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	57.2% 1660kcal	97% 2799kcal	2900kcal per day for Men 19-50 years
Fat	6.08% 5.9g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	2.06% 0.66g	66.3% 21.2g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	12.8% 2.17g	260% 44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	287% 373g	81.4% 106g	130g per day for Men 19-50 years
Sugars	6.7% 4.85g	66% 48g	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	% 47.6g	g per day for Men 19-50 years
Fiber	197% 75g	68% 26g	38g per day for Men 19-50 years
Protein	64% 36g	140% 78.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, crispbread, rye	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	92% 1.1mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.6% 0.66mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.5% 4.7mg	191% 30.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.3% 3.07mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	192% 2.5mg	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	53.3% 213μg	269% 1075μg	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	13.6% 12.2mg	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	24.5% 3.67mg	692% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, crispbread, rye	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	14% 141mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	805% 7.24mg	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	138% 11mg	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	84.2% 354mg	336% 1411mg	420mg per day for Men 19-50 years
Manganese	488% 11.2mg	409% 9.4mg	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	174% 1220mg	432% 3021mg	700mg per day for Men 19-50 years
Potassium	42.6% 1447mg	77% 2613mg	3400mg per day for Men 19-50 years
Selenium	302% 166μg	861% 474μg	55μg per day for Men 19-50 years
Sodium	124% 1860mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	202% 22mg	11mg per day for Men 19-50 years
Water	0.75% 27.7g	0.076% 2.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, crispbread, rye VS Sunflower Seed Butter per 1 lb

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

Lets compare vitamin content per 1 pound of Crackers, crispbread, rye vs Sunflower Seed Butter:

• 1 pound of Crackers, crispbread, rye has 4.6 times more Vitamin B1 than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 6.5 times more Vitamin B3, 1.7 times more Vitamin B5, 2.6 times more Vitamin B6, 5 times more Vitamin B9, more Vitamin C and 28.3 times more Vitamin E than Crackers, crispbread, rye.
• Both Crackers, crispbread, rye and Sunflower Seed Butter provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Crackers, crispbread, rye have insufficient amounts of Vitamin C
• Both Crackers, crispbread, rye as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Crackers, crispbread, rye vs Sunflower Seed Butter:

• 1 pound of Crackers, crispbread, rye has 136.7 times more Sodium than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 2.1 times more Calcium, 6.3 times more Copper, 1.7 times more Iron, 4 times more Magnesium, 2.5 times more Phosphorus, 1.8 times more Potassium, 2.9 times more Selenium and 2 times more Zinc than Crackers, crispbread, rye.
• Both Crackers, crispbread, rye and Sunflower Seed Butter contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, crispbread, rye has 1.6 times more Omega 3, 3.5 times more Carbohydrate and 2.9 times more Fiber than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 1.7 times more Energy, 42.5 times more Fat, 32.3 times more Saturated Fat, 20.3 times more Omega 6, 9.9 times more Sugars and 2.2 times more Protein than Crackers, crispbread, rye.