Comparing Nutrients in 1 pound Crackers, melba toast, plain VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, plain	13%	8%	79%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Crackers, melba toast, plain	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	61% 1769kcal	97% 2799kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.5g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	66.3% 21.2g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	32.3% 5.5g	260% 44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	267% 347g	81.4% 106g	130g per day for Men 19-50 years
Sugars	5.9% 4.26g	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	75.2% 28.6g	68% 26g	38g per day for Men 19-50 years
Protein	98% 55g	140% 78.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, plain	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	156% 1.87mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.24mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	191% 30.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63% 3.14mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	141% 562μg	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	13% 1.95mg	692% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, plain	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	42% 422mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	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	210% 16.8mg	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	63.7% 268mg	336% 1411mg	420mg per day for Men 19-50 years
Manganese	223% 5.13mg	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	127% 889mg	432% 3021mg	700mg per day for Men 19-50 years
Potassium	27% 916mg	77% 2613mg	3400mg per day for Men 19-50 years
Selenium	287% 158μg	861% 474μg	55μg per day for Men 19-50 years
Sodium	181% 2712mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	83% 9.1mg	202% 22mg	11mg per day for Men 19-50 years
Water	0.63% 23g	0.076% 2.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, melba toast, plain VS Sunflower Seed Butter per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, melba toast, plain 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, melba toast, plain vs Sunflower Seed Butter:

• 1 pound of Crackers, melba toast, plain has 7.8 times more Vitamin B1 and 1.7 times more Vitamin B2 than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 1.6 times more Vitamin B3, 1.7 times more Vitamin B5, 5.6 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C and 53.2 times more Vitamin E than Crackers, melba toast, plain.
• 1 pound of Crackers, melba toast, plain have insufficient amounts of Vitamin C
• Both Crackers, melba toast, plain 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, melba toast, plain vs Sunflower Seed Butter:

• 1 pound of Crackers, melba toast, plain has 1.5 times more Calcium and 199.3 times more Sodium than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 5.5 times more Copper, 5.3 times more Magnesium, 1.8 times more Manganese, 3.4 times more Phosphorus, 2.9 times more Potassium, 3 times more Selenium and 2.4 times more Zinc than Crackers, melba toast, plain.
• Both Crackers, melba toast, plain and Sunflower Seed Butter contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, melba toast, plain has 1.4 times more Omega 3 and 3.3 times more Carbohydrate than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 1.6 times more Energy, 17.3 times more Fat, 10.5 times more Saturated Fat, 8 times more Omega 6, 11.2 times more Sugars and 1.4 times more Protein than Crackers, melba toast, plain.
• Both Crackers, melba toast, plain and Sunflower Seed Butter offer comparable quantities of Fiber per one pound.