Comparing Nutrients in 1 pound Crackers, whole-wheat VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Crackers, whole-wheat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	66.8% 1937kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	66% 64g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	29.2% 9.36g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	239% 3.82g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	163% 27.7g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	243% 315g	84% 109g	130g per day for Men 19-50 years
Sugars	7.45% 5.4g	17% 12.4g	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	0% 0g	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	% 1.45g	NA	g per day for Men 19-50 years
Sucrose	% 3.9g	NA	g per day for Men 19-50 years
Fiber	123% 46.7g	132% 50.3g	38g per day for Men 19-50 years
Protein	85.7% 48g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	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	68.8% 0.83mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	131% 21mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.5% 3.77mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.5% 0.84mg	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	31.8% 127μg	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	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	42.6% 6.4mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	103% 123μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	16.3% 163mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	212% 1.9mg	922% 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	189% 15mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	119% 499mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	424% 9.76mg	416% 9.57mg	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	214% 1501mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	46% 1565mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	83.3% 46μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	242% 3629mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	218% 24mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	0.15% 5.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Crackers, whole-wheat vs Roasted Sunflower Seeds:

• Crackers, whole-wheat have 1.7 times more Vitamin B1 and 10.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 11.7 times more Vitamin B2, 1.5 times more Vitamin B3, 8.5 times more Vitamin B5, 4.3 times more Vitamin B6, 8.5 times more Vitamin B9, more Vitamin C and 18.5 times more Vitamin E than Crackers, whole-wheat.
• Both Crackers, whole-wheat as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Crackers, whole-wheat vs Roasted Sunflower Seeds:

• Crackers, whole-wheat have 266.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Calcium, 4.4 times more Copper, 3.5 times more Phosphorus, 2.5 times more Potassium, 7.9 times more Selenium and 2 times more Zinc than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron, Magnesium and Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Crackers, whole-wheat have 12.2 times more Omega 3 and 2.9 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Energy, 3.5 times more Fat, 2.5 times more Saturated Fat, 5.4 times more Omega 6, 2.3 times more Sugars and 1.8 times more Protein than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Fiber per 1 lb.
• Both Crackers, whole-wheat as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.