Comparing Nutrients in 1 pound Crackers, whole-wheat, low salt VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, low salt	8%	33%	59%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Crackers, whole-wheat, low salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	69.3% 2009kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	80.4% 78g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	48% 15.4g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	107% 1.7g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	166% 28.2g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	239% 311g	72% 93g	130g per day for Men 19-50 years
Sugars	2.3% 1.68g	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	125% 47.6g	137% 52g	38g per day for Men 19-50 years
Protein	71.3% 40g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, low salt	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	76% 0.91mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	128% 20.5mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.8% 3.7mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	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	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	26% 3.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.4% 37.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, low salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	22.7% 227mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	224% 2mg	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	175% 14mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	107% 449mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	443% 10mg	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	191% 1338mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	39.6% 1347mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	121% 66.7μg	NA	55μg per day for Men 19-50 years
Sodium	56.2% 844mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	88.7% 9.75mg	219% 24mg	11mg per day for Men 19-50 years
Water	0.33% 12.2g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole-wheat, low salt VS Toasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, whole-wheat, low salt 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, whole-wheat, low salt vs Toasted Sunflower Seeds:

• 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.6 times more Vitamin B1, 2.9 times more Vitamin B2, 8.7 times more Vitamin B5, 4.4 times more Vitamin B6 and 8.5 times more Vitamin B9 than Crackers, whole-wheat, low salt.
• Both Crackers, whole-wheat, low salt and Toasted Sunflower Seeds provide similar amounts of Vitamin B3 per one pound.
• Both Crackers, whole-wheat, low salt 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, whole-wheat, low salt vs Toasted Sunflower Seeds:

• 1 pound of Crackers, whole-wheat, low salt has 62 times more Sodium than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 4.1 times more Copper, 2.2 times more Iron, 1.3 times more Magnesium, 3.9 times more Phosphorus, 1.7 times more Potassium and 2.5 times more Zinc than Crackers, whole-wheat, low salt.
• Both Crackers, whole-wheat, low salt and Toasted Sunflower Seeds contain similar levels of Calcium and Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, whole-wheat, low salt has 4.8 times more Omega 3 and 3.3 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.4 times more Energy, 3.3 times more Fat, 1.8 times more Saturated Fat, 6 times more Omega 6 and 2 times more Protein than Crackers, whole-wheat, low salt.
• Both Crackers, whole-wheat, low salt and Toasted Sunflower Seeds offer comparable quantities of Fiber per one pound.