Comparing Nutrients in 5 ounces Crackers, sandwich-type, peanut butter filled, reduced fat VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Crackers, sandwich-type, peanut butter filled, reduced fat	8%	34%	58%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Crackers, sandwich-type, peanut butter filled, reduced fat	Sunflower Seeds	Recommended Dietary Allowance
Energy	21.4% 619kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	24.4% 23.6g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	12.3% 3.94g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	55.5% 9.43g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.2% 90g	22% 28.3g	130g per day for Men 19-50 years
Sugars	21.7% 15.7g	5.12% 3.7g	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	% 3.54g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	32% 12g	38g per day for Men 19-50 years
Protein	21% 12g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, sandwich-type, peanut butter filled, reduced fat	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.6% 0.64mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.5% 6.64mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.53mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.96% 0.1mg	147% 1.9mg	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	39.3% 157μg	80.4% 322μg	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	2.2% 2mg	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	17.6% 2.64mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.54% 4.25μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, sandwich-type, peanut butter filled, reduced fat	Sunflower Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	283% 2.55mg	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	53% 4.25mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	NA	120% 2.76mg	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	19.6% 137mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	5.1% 173mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	50.3% 27.6μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	60.4% 906mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	8.63% 0.95mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.36% 13.2g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Crackers, sandwich-type, peanut butter filled, reduced fat vs Sunflower Seeds:

• Crackers, sandwich-type, peanut butter filled, reduced fat have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.3 times more Vitamin B1, 1.8 times more Vitamin B3, 3 times more Vitamin B5, 18.4 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin C and 18.9 times more Vitamin E than Crackers, sandwich-type, peanut butter filled, reduced fat.
• Both Crackers, sandwich-type, peanut butter filled, reduced fat and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 5 oz.
• Both Crackers, sandwich-type, peanut butter filled, reduced fat as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Crackers, sandwich-type, peanut butter filled, reduced fat vs Sunflower Seeds:

• Crackers, sandwich-type, peanut butter filled, reduced fat have 71 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Calcium, 13.8 times more Copper, 1.8 times more Iron, 10.8 times more Magnesium, 6.8 times more Phosphorus, 5.3 times more Potassium, 2.7 times more Selenium and 7.5 times more Zinc than Crackers, sandwich-type, peanut butter filled, reduced fat.

Comparison of macro-nutrients per 5 ounces:

• Crackers, sandwich-type, peanut butter filled, reduced fat have 3.2 times more Carbohydrate and 4.2 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Energy, 3.1 times more Fat, 1.6 times more Saturated Fat, 3.5 times more Omega 6, 3.1 times more Fiber and 2.5 times more Protein than Crackers, sandwich-type, peanut butter filled, reduced fat.
• Both Crackers, sandwich-type, peanut butter filled, reduced fat and Dried Sunflower Seed Kernels have similar amounts of Omega 3 per 5 oz.
• Both Crackers, sandwich-type, peanut butter filled, reduced fat as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.