Comparing Nutrients in 5 ounces Crackers, wheat, sandwich, with peanut butter filling VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, sandwich, with peanut butter filling	11%	47%	42%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Crackers, wheat, sandwich, with peanut butter filling	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	24% 702kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	39% 38g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	20.4% 6.52g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	36.4% 0.58g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	70.3% 12g	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	58.7% 76.3g	26.2% 34g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	g per day for Men 19-50 years
Fiber	16.4% 6.24g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	34% 19g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, sandwich, with peanut butter filling	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	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	25% 99μg	84% 336μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, sandwich, with peanut butter filling	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	24% 241mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	8.66% 0.078mg	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	47.3% 3.8mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	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	70.3% 492mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	56% 31μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	76.3% 1144mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.16mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.046% 1.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Crackers, wheat, sandwich, with peanut butter filling vs Roasted Sunflower Seeds:

• Crackers, wheat, sandwich, with peanut butter filling have 3.7 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 12.5 times more Vitamin B5, 5.9 times more Vitamin B6, 3.4 times more Vitamin B9 and more Vitamin C than Crackers, wheat, sandwich, with peanut butter filling.
• Both Crackers, wheat, 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, wheat, sandwich, with peanut butter filling as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Crackers, wheat, sandwich, with peanut butter filling vs Roasted Sunflower Seeds:

• Crackers, wheat, sandwich, with peanut butter filling have 2.4 times more Calcium and 269 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 33.3 times more Copper, 1.4 times more Iron, 3.4 times more Magnesium, 3 times more Manganese, 3.3 times more Phosphorus, 2.9 times more Potassium, 3.6 times more Selenium and 6.5 times more Zinc than Crackers, wheat, sandwich, with peanut butter filling.

Comparison of macro-nutrients per 5 ounces:

• Crackers, wheat, sandwich, with peanut butter filling have 6 times more Omega 3 and 2.2 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Fat, 3.9 times more Omega 6, 2.5 times more Fiber and 1.4 times more Protein than Crackers, wheat, sandwich, with peanut butter filling.
• Both Crackers, wheat, 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, wheat, 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.