Comparing Nutrients in 5 ounces Crackers, whole-wheat VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Crackers, whole-wheat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	21% 605kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	9.14% 2.92g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	74.7% 1.2g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	51% 8.64g	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	76% 99g	26.2% 34g	130g per day for Men 19-50 years
Sugars	2.33% 1.7g	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	0% 0g	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	% 0.45g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	38.4% 14.6g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	26.8% 15g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	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	21.5% 0.26mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.56mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.18mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	9.92% 39.7μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.3% 2mg	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32% 38.6μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.1% 51mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	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	59% 4.73mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	37% 156mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	133% 3.05mg	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	67% 469mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	14.4% 489mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	75.6% 1134mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	34% 3.73mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.11% 4.17g	0.046% 1.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Crackers, whole-wheat vs Roasted Sunflower Seeds:

• Crackers, whole-wheat have 1.7 times more Vitamin B1 and 10.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 11.7 times more Vitamin B2, 1.5 times more Vitamin B3, 8.5 times more Vitamin B5, 4.3 times more Vitamin B6, 8.5 times more Vitamin B9, more Vitamin C and 18.5 times more Vitamin E than Crackers, whole-wheat.
• Both Crackers, whole-wheat 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, whole-wheat vs Roasted Sunflower Seeds:

• Crackers, whole-wheat have 266.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Calcium, 4.4 times more Copper, 3.5 times more Phosphorus, 2.5 times more Potassium, 7.9 times more Selenium and 2 times more Zinc than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron, Magnesium and Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Crackers, whole-wheat have 12.2 times more Omega 3 and 2.9 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Energy, 3.5 times more Fat, 2.5 times more Saturated Fat, 5.4 times more Omega 6, 2.3 times more Sugars and 1.8 times more Protein than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Fiber per 5 oz.
• Both Crackers, whole-wheat as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.