Comparing Nutrients in 1 pound Crackers, whole grain, sandwich-type, with peanut butter filling VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole grain, sandwich-type, with peanut butter filling	12%	41%	47%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Crackers, whole grain, sandwich-type, with peanut butter filling	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	72.7% 2109kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	99% 96g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	64% 20.5g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	136% 2.17g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	107% 18.2g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	190% 248g	72% 93g	130g per day for Men 19-50 years
Sugars	59% 42.7g	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	112% 42.6g	137% 52g	38g per day for Men 19-50 years
Protein	114% 64g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole grain, sandwich-type, with peanut butter filling	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	126% 1.5mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	178% 28.5mg	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	76.8% 1mg	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	84% 336μg	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	79.5% 12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole grain, sandwich-type, with peanut butter filling	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	15% 150mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	156% 1.4mg	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	174% 14mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	116% 485mg	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	166% 1161mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	44% 1497mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	154% 85μg	NA	55μg per day for Men 19-50 years
Sodium	192% 2880mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	84.5% 9.3mg	219% 24mg	11mg per day for Men 19-50 years
Water	0.9% 33.2g	0.12% 4.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Crackers, whole grain, sandwich-type, with peanut butter filling vs Toasted Sunflower Seeds:

• Crackers, whole grain, sandwich-type, with peanut butter filling have 1.5 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 3.7 times more Vitamin B6, 3.2 times more Vitamin B9 and more Vitamin C than Crackers, whole grain, sandwich-type, with peanut butter filling.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 and Vitamin B2 per 1 lb.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling as well as Toasted 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 grain, sandwich-type, with peanut butter filling vs Toasted Sunflower Seeds:

• Crackers, whole grain, sandwich-type, with peanut butter filling have 211.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Calcium, 5.9 times more Copper, 2.2 times more Iron, 4.5 times more Phosphorus, 1.5 times more Potassium and 2.6 times more Zinc than Crackers, whole grain, sandwich-type, with peanut butter filling.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling and Toasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Crackers, whole grain, sandwich-type, with peanut butter filling have 6.1 times more Omega 3 and 2.7 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Energy, 2.7 times more Fat, 1.3 times more Saturated Fat and 9.3 times more Omega 6 than Crackers, whole grain, sandwich-type, with peanut butter filling.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling and Toasted Sunflower Seed Kernels no Salt have similar amounts of Fiber and Protein per 1 lb.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.