Comparing Nutrients in 1 pound Crackers, melba toast, rye (includes pumpernickel) VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, rye (includes pumpernickel)	12%	8%	80%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Crackers, melba toast, rye (includes pumpernickel)	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	61% 1764kcal	97% 2799kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.4g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	6.42% 2.05g	66.3% 21.2g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	33% 5.63g	260% 44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	270% 351g	81.4% 106g	130g per day for Men 19-50 years
Sugars	NA	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	95% 36.3g	68% 26g	38g per day for Men 19-50 years
Protein	94% 52.6g	140% 78.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, rye (includes pumpernickel)	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	179% 2.15mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.4mg	191% 30.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	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	96% 386μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	692% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, rye (includes pumpernickel)	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	35.4% 354mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	202% 1.8mg	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	209% 16.7mg	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	336% 1411mg	420mg per day for Men 19-50 years
Manganese	146% 3.35mg	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	119% 830mg	432% 3021mg	700mg per day for Men 19-50 years
Potassium	25.7% 875mg	77% 2613mg	3400mg per day for Men 19-50 years
Selenium	319% 176μg	861% 474μg	55μg per day for Men 19-50 years
Sodium	272% 4078mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	56% 6.17mg	202% 22mg	11mg per day for Men 19-50 years
Water	0.6% 22.2g	0.076% 2.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, melba toast, rye (includes pumpernickel) VS Sunflower Seed Butter per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, melba toast, rye (includes pumpernickel) 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, rye (includes pumpernickel) vs Sunflower Seed Butter:

• 1 pound of Crackers, melba toast, rye (includes pumpernickel) has 8.9 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 1.4 times more Vitamin B3, 2.4 times more Vitamin B5, 6.4 times more Vitamin B6, 2.8 times more Vitamin B9 and more Vitamin C than Crackers, melba toast, rye (includes pumpernickel).
• 1 pound of Crackers, melba toast, rye (includes pumpernickel) have insufficient amounts of Vitamin C
• Both Crackers, melba toast, rye (includes pumpernickel) as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Crackers, melba toast, rye (includes pumpernickel) vs Sunflower Seed Butter:

• 1 pound of Crackers, melba toast, rye (includes pumpernickel) has 1.2 times more Calcium and 299.7 times more Sodium than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 4 times more Copper, 8 times more Magnesium, 2.8 times more Manganese, 3.6 times more Phosphorus, 3 times more Potassium, 2.7 times more Selenium and 3.6 times more Zinc than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) 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, rye (includes pumpernickel) has 2.1 times more Omega 3, 3.3 times more Carbohydrate and 1.4 times more Fiber than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 1.6 times more Energy, 16.2 times more Fat, 10.3 times more Saturated Fat, 7.8 times more Omega 6 and 1.5 times more Protein than Crackers, melba toast, rye (includes pumpernickel).