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

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Crackers, standard snack-type, sandwich, with peanut butter filling	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	24% 700kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	36% 34.8g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	21.3% 6.8g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	38% 6.45g	273% 46.5g	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	26.2% 34g	130g per day for Men 19-50 years
Sugars	20.5% 15g	5.34% 3.87g	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	NA	g per day for Men 19-50 years
Fiber	8.58% 3.26g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	29% 16.3g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, sandwich, with peanut butter filling	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.8% 0.69mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.5% 0.38mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54% 8.67mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.67mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	87.7% 1.14mg	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	84% 336μg	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	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.2% 13.5μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, sandwich, with peanut butter filling	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	11.5% 115mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	288% 2.6mg	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	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	18.6% 78mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	130% 3mg	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	234% 1637mg	700mg per day for Men 19-50 years
Potassium	8.96% 305mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	28% 15.3μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	75.7% 1135mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	14.6% 1.6mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.11% 4.15g	0.046% 1.7g	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 Roasted Sunflower Seeds:

• Crackers, standard snack-type, sandwich, with peanut butter filling have 4.6 times more Vitamin B1 and 3.5 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 14.8 times more Vitamin B5, 5.4 times more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin C and 12.7 times more Vitamin E than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 and Vitamin B3 per 5 oz.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling as well as Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds:

• Crackers, standard snack-type, sandwich, with peanut butter filling have 267 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5.6 times more Copper, 1.4 times more Iron, 2.3 times more Magnesium, 2.7 times more Manganese, 4.2 times more Phosphorus, 4 times more Potassium, 7.3 times more Selenium and 4.7 times more Zinc than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Dry Roasted Sunflower Seed Kernels no Salt 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 2.4 times more Carbohydrate and 3.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Fat, more Omega 3, 7.2 times more Omega 6, 4.8 times more Fiber and 1.7 times more Protein than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Saturated Fat per 5 oz.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.