Comparing Nutrients in 5 ounces Crackers, standard snack-type, regular VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular	5%	47%	48%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Crackers, standard snack-type, regular	Sunflower Seeds	Recommended Dietary Allowance
Energy	25% 723kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	38.6% 37.5g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	24.6% 7.9g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	137% 2.2g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	96% 16.4g	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	67% 87g	22% 28.3g	130g per day for Men 19-50 years
Sugars	16% 11.6g	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	0.57% 0.41g	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	% 0.67g	NA	g per day for Men 19-50 years
Sucrose	% 9.85g	% 3.54g	g per day for Men 19-50 years
Fiber	8.58% 3.26g	32% 12g	38g per day for Men 19-50 years
Protein	17% 9.4g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular	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	49% 0.59mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.7% 0.65mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.6% 6.17mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.59mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	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	32.6% 130μg	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	28.6% 4.3mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	82% 98μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular	Sunflower Seeds	Recommended Dietary Allowance
Calcium	17% 170mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	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	71.4% 5.7mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	30.3% 0.7mg	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	50.2% 352mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	4.9% 167mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.5μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	68.6% 1029mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.12% 4.45g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Crackers, standard snack-type, regular vs Sunflower Seeds:

• Crackers, standard snack-type, regular have 1.3 times more Vitamin B2 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.6 times more Vitamin B1, 1.9 times more Vitamin B3, 2.7 times more Vitamin B5, 21.3 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin C and 11.6 times more Vitamin E than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular 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, standard snack-type, regular vs Sunflower Seeds:

• Crackers, standard snack-type, regular have 1.5 times more Calcium and 80.7 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 17.3 times more Copper, 1.3 times more Iron, 18.1 times more Magnesium, 4 times more Manganese, 2.7 times more Phosphorus, 5.5 times more Potassium, 7.9 times more Selenium and 10.2 times more Zinc than Crackers, standard snack-type, regular.

Comparison of macro-nutrients per 5 ounces:

• Crackers, standard snack-type, regular have 1.2 times more Saturated Fat, 25.8 times more Omega 3, 3.1 times more Carbohydrate and 3.1 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Fat, 2 times more Omega 6, 3.7 times more Fiber and 3.1 times more Protein than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Dried Sunflower Seed Kernels have similar amounts of Energy per 5 oz.
• Both Crackers, standard snack-type, regular as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.