Comparing Nutrients in 1 pound Sunflower Seed Butter VS Crackers, gluten-free, multi-seeded and multigrain

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%

Macro Nutrients

	Sunflower Seed Butter	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Energy	97% 2799kcal	71% 2055kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	74% 72g	97g per day for Men 19-50 years
Saturated Fat	66.3% 21.2g	29.3% 9.4g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	263% 4.2g	1.6g per day for Men 19-50 years
Omega 6	260% 44g	134% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.4% 106g	231% 301g	130g per day for Men 19-50 years
Sugars	66% 48g	5.4% 3.9g	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	0% 0g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 47.6g	% 3.9g	g per day for Men 19-50 years
Fiber	68% 26g	122% 46.3g	38g per day for Men 19-50 years
Protein	140% 78.4g	91% 51g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	60.4% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	191% 30.6mg	137% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	76% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	129% 1.68mg	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	269% 1075μg	39.7% 159μg	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	13.6% 12.2mg	0% 0mg	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	692% 104mg	45.4% 6.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Calcium	29% 290mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	805% 7.24mg	277% 2.5mg	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	234% 18.7mg	160% 13mg	8mg per day for Men 19-50 years
Magnesium	336% 1411mg	177% 744mg	420mg per day for Men 19-50 years
Manganese	409% 9.4mg	483% 11mg	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	432% 3021mg	242% 1696mg	700mg per day for Men 19-50 years
Potassium	77% 2613mg	51% 1728mg	3400mg per day for Men 19-50 years
Selenium	861% 474μg	144% 79μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	132% 1987mg	1500mg per day for Men 19-50 years
Zinc	202% 22mg	109% 12mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	0.44% 16.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Crackers, gluten-free, multi-seeded and multigrain per 1 lb

Compare the macro and micronutrient content in 1 lb of Sunflower Seed Butter versus 1 lb of Crackers, gluten-free, multi-seeded and multigrain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Sunflower Seed Butter vs Crackers, gluten-free, multi-seeded and multigrain:

• 1 pound of Sunflower Seed Butter has 1.4 times more Vitamin B3, 1.4 times more Vitamin B5, 1.5 times more Vitamin B6, 6.8 times more Vitamin B9, more Vitamin C and 15.3 times more Vitamin E than Crackers, gluten-free, multi-seeded and multigrain.
• While 1 lb of Crackers, gluten-free, multi-seeded and multigrain contains 3.9 times more Vitamin B1 than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Crackers, gluten-free, multi-seeded and multigrain provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin C
• Both Sunflower Seed Butter no Salt as well as Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Sunflower Seed Butter vs Crackers, gluten-free, multi-seeded and multigrain:

• 1 pound of Sunflower Seed Butter has 2.9 times more Copper, 1.5 times more Iron, 1.9 times more Magnesium, 1.8 times more Phosphorus, 1.5 times more Potassium, 6 times more Selenium and 1.9 times more Zinc than Crackers, gluten-free, multi-seeded and multigrain.
• While 1 lb of Crackers, gluten-free, multi-seeded and multigrain contains 3.7 times more Calcium and 146 times more Sodium than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Crackers, gluten-free, multi-seeded and multigrain contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sunflower Seed Butter has 1.4 times more Energy, 3.5 times more Fat, 2.3 times more Saturated Fat, 1.9 times more Omega 6, 12.3 times more Sugars and 1.5 times more Protein than Crackers, gluten-free, multi-seeded and multigrain.
• While 1 lb of Crackers, gluten-free, multi-seeded and multigrain contains 18.5 times more Omega 3, 2.8 times more Carbohydrate and 1.8 times more Fiber than Sunflower Seed Butter no Salt.