Comparing Nutrients in 1 pound Crackers, water biscuits VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Crackers, water biscuits	7%	17%	76%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Crackers, water biscuits	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	60% 1742kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	33.4% 32.4g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	62.8% 10.7g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	254% 330g	72% 93g	130g per day for Men 19-50 years
Sugars	0% 0g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	84.8% 32.2g	137% 52g	38g per day for Men 19-50 years
Protein	58% 32.4g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Crackers, water biscuits	Toasted 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	42% 0.5mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.7% 5.23mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	281% 3.65mg	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	27.2% 109μg	270% 1080μg	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	7.06% 6.35mg	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	8.77% 1.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, water biscuits	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	924% 8.3mg	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	0% 0mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	NA	417% 9.6mg	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	64.8% 454mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	13.2% 449mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	258% 142μg	NA	55μg per day for Men 19-50 years
Sodium	173% 2590mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	27% 2.95mg	219% 24mg	11mg per day for Men 19-50 years
Water	1.35% 50g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, water biscuits VS Toasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, water biscuits versus 1 lb of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Crackers, water biscuits vs Toasted Sunflower Seeds:

• 1 lb of Toasted Sunflower Seed Kernels no Salt contains 2.9 times more Vitamin B1, 7.7 times more Vitamin B2, 3.6 times more Vitamin B3, 19.6 times more Vitamin B6 and 9.9 times more Vitamin B9 than Crackers, water biscuits.
• Both Crackers, water biscuits as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Crackers, water biscuits vs Toasted Sunflower Seeds:

• 1 pound of Crackers, water biscuits has 190.3 times more Sodium than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains more Calcium, 13.8 times more Copper, more Iron, 6.5 times more Magnesium, 11.6 times more Phosphorus, 5 times more Potassium and 8.2 times more Zinc than Crackers, water biscuits.
• 1 pound of Crackers, water biscuits lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, water biscuits has 1.3 times more Omega 3 and 3.5 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.6 times more Energy, 8 times more Fat, more Saturated Fat, 15.9 times more Omega 6, 1.6 times more Fiber and 2.4 times more Protein than Crackers, water biscuits.