Comparing Nutrients in 5 ounces Crackers, standard snack-type, sandwich, with peanut butter filling VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Crackers, standard snack-type, sandwich, with peanut butter filling	Sunflower Seeds	Recommended Dietary Allowance
Energy	24% 700kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	36% 34.8g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	21.3% 6.8g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	38% 6.45g	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	63.7% 82.8g	22% 28.3g	130g per day for Men 19-50 years
Sugars	20.5% 15g	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	1% 0.72g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 9.3g	% 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	29% 16.3g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, sandwich, with peanut butter filling	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.8% 0.69mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.5% 0.38mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54% 8.67mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.67mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	30.5% 122μg	80.4% 322μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.59% 0.014μg	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	19.5% 2.9mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.2% 13.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, sandwich, with peanut butter filling	Sunflower Seeds	Recommended Dietary Allowance
Calcium	11.5% 115mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	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	49% 3.93mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	18.6% 78mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	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	55.5% 388mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	8.96% 305mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	28% 15.3μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	75.7% 1135mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	14.6% 1.6mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.11% 4.15g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Crackers, standard snack-type, sandwich, with peanut butter filling vs Sunflower Seeds:

• Crackers, standard snack-type, sandwich, with peanut butter filling have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, 2.4 times more Vitamin B5, 9.1 times more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin C and 17.1 times more Vitamin E than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling 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, sandwich, with peanut butter filling vs Sunflower Seeds:

• Crackers, standard snack-type, sandwich, with peanut butter filling have 89 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.6 times more Copper, 1.9 times more Iron, 5.9 times more Magnesium, 2.5 times more Manganese, 2.4 times more Phosphorus, 3 times more Potassium, 4.9 times more Selenium and 4.4 times more Zinc than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Dried Sunflower Seed Kernels have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Crackers, standard snack-type, sandwich, with peanut butter filling have 2.9 times more Carbohydrate and 4 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Fat, more Omega 3, 5.1 times more Omega 6, 3.7 times more Fiber and 1.8 times more Protein than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Dried Sunflower Seed Kernels have similar amounts of Energy and Saturated Fat per 5 oz.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.