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

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, low salt	8%	33%	59%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Crackers, whole-wheat, low salt	Sunflower Seeds	Recommended Dietary Allowance
Energy	21.7% 628kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	25% 24.4g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	33.3% 0.53g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	52% 8.8g	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	74.8% 97g	22% 28.3g	130g per day for Men 19-50 years
Sugars	0.72% 0.52g	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	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	% 3.54g	g per day for Men 19-50 years
Fiber	39% 15g	32% 12g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, low salt	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	23.7% 0.28mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	9.92% 39.7μg	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	8.13% 1.2mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.8% 11.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, low salt	Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.1% 71mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	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	54.6% 4.37mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	33.4% 140mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	138% 3.2mg	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	59.7% 418mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	17.6% 264mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	27.7% 3.05mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.1% 3.83g	0.18% 6.7g	3700g per day for Men 19-50 years

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

• Crackers, whole-wheat, low salt have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.4 times more Vitamin B1, 3.6 times more Vitamin B2, 1.8 times more Vitamin B3, 1.4 times more Vitamin B5, 7.3 times more Vitamin B6, 8.1 times more Vitamin B9, more Vitamin C and 40.9 times more Vitamin E than Crackers, whole-wheat, low salt.
• Both Crackers, whole-wheat, low salt 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, whole-wheat, low salt vs Sunflower Seeds:

• Crackers, whole-wheat, low salt have 20.7 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Calcium, 4.1 times more Copper, 1.7 times more Iron, 3.3 times more Magnesium, 2.2 times more Phosphorus, 2.2 times more Potassium, 3.6 times more Selenium and 2.3 times more Zinc than Crackers, whole-wheat, low salt.
• Both Crackers, whole-wheat, low salt and Dried Sunflower Seed Kernels have similar amounts of Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Crackers, whole-wheat, low salt have 6.3 times more Omega 3, 3.4 times more Carbohydrate and 1.2 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Energy, 3 times more Fat, 1.3 times more Saturated Fat, 3.7 times more Omega 6, 7.1 times more Sugars and 2.4 times more Protein than Crackers, whole-wheat, low salt.
• Both Crackers, whole-wheat, low salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.