Comparing Nutrients in 1 pound Crackers, standard snack-type, with whole wheat VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, with whole wheat	6%	35%	59%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Crackers, standard snack-type, with whole wheat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	72.4% 2100kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	83.4% 81g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	61.6% 19.7g	100% 32g	32g per day for Men 19-50 years
Omega 3	253% 4.05g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	188% 32g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	239% 310g	80% 104g	130g per day for Men 19-50 years
Sugars	65.3% 47.3g	19.5% 14g	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	1.13% 0.82g	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	% 1.1g	% 3.36g	g per day for Men 19-50 years
Sucrose	% 44g	% 10.8g	g per day for Men 19-50 years
Fiber	58.5% 22.2g	127% 48g	38g per day for Men 19-50 years
Protein	59% 33g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, with whole wheat	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	121% 1.45mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.8% 1.1mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	276% 3.6mg	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	65.8% 263μg	265% 1061μg	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	5.54% 5mg	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	87.7% 13mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53.7% 64.4μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, with whole wheat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	75.7% 757mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	909% 8.2mg	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	207% 16.6mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	50.8% 213mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	181% 4.15mg	410% 9.43mg	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	231% 1615mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	28% 948mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	71.8% 39.5μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	226% 3393mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	45.8% 5.03mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	0.33% 12.4g	0.19% 7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Crackers, standard snack-type, with whole wheat vs Oil Roasted Sunflower Seeds:

• Crackers, standard snack-type, with whole wheat have 4.6 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 14.6 times more Vitamin B5, 4.4 times more Vitamin B6, 4 times more Vitamin B9, more Vitamin C and 12.5 times more Vitamin E than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 1 lb.
• Both Crackers, standard snack-type, with whole wheat as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Crackers, standard snack-type, with whole wheat vs Oil Roasted Sunflower Seeds:

• Crackers, standard snack-type, with whole wheat have 1.9 times more Calcium and 249.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 9.2 times more Copper, 2.7 times more Magnesium, 2.3 times more Manganese, 3.2 times more Phosphorus, 2.3 times more Potassium, 9 times more Selenium and 4.7 times more Zinc than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Crackers, standard snack-type, with whole wheat have 11 times more Omega 3, 3 times more Carbohydrate and 3.4 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Energy, 2.9 times more Fat, 1.6 times more Saturated Fat, 4.9 times more Omega 6, 2.2 times more Fiber and 2.8 times more Protein than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.