Comparing Nutrients in 1 pound Crackers, whole-wheat, reduced fat VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, reduced fat	11%	16%	73%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Crackers, whole-wheat, reduced fat	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	65% 1887kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	35.5% 34.4g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	15% 4.84g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	113% 1.8g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	84.4% 14.4g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	264% 343g	72% 93g	130g per day for Men 19-50 years
Sugars	7.63% 5.53g	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	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	% 4.1g	NA	g per day for Men 19-50 years
Fiber	130% 49.4g	137% 52g	38g per day for Men 19-50 years
Protein	92% 51.4g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, reduced fat	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	70% 0.84mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	148% 23.7mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82% 4.1mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.7% 0.89mg	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	34% 136μg	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	32.7% 4.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47.2% 56.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, reduced fat	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	17.7% 177mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	225% 2.03mg	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	202% 16mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	130% 544mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	451% 10.4mg	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	236% 1651mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	49.8% 1692mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	116% 64μg	NA	55μg per day for Men 19-50 years
Sodium	225% 3379mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	123% 13.6mg	219% 24mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole-wheat, reduced fat VS Toasted Sunflower Seeds per 1 lb

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

• 1 pound of Crackers, whole-wheat, reduced fat has 1.2 times more Vitamin B3 than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.8 times more Vitamin B1, 13 times more Vitamin B2, 7.8 times more Vitamin B5, 4.1 times more Vitamin B6 and 7.9 times more Vitamin B9 than Crackers, whole-wheat, reduced fat.
• 1 pound of Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin B2
• Both Crackers, whole-wheat, reduced fat 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, reduced fat vs Toasted Sunflower Seeds:

• 1 pound of Crackers, whole-wheat, reduced fat has 248.3 times more Sodium than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.5 times more Calcium, 4.1 times more Copper, 1.9 times more Iron, 3.2 times more Phosphorus, 1.3 times more Potassium and 1.8 times more Zinc than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Toasted Sunflower Seeds contain similar levels of Magnesium and Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, whole-wheat, reduced fat has 5 times more Omega 3 and 3.7 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.5 times more Energy, 7.5 times more Fat, 5.6 times more Saturated Fat, 11.8 times more Omega 6 and 1.5 times more Protein than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Toasted Sunflower Seeds offer comparable quantities of Fiber per one pound.