Comparing Nutrients in 5 ounces Crackers, whole grain, sandwich-type, with peanut butter filling VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole grain, sandwich-type, with peanut butter filling	12%	41%	47%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Crackers, whole grain, sandwich-type, with peanut butter filling	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	22.7% 659kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	20% 6.4g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	42.3% 0.68g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	33.5% 5.7g	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.5% 77.4g	25% 32.4g	130g per day for Men 19-50 years
Sugars	18.4% 13.3g	6.1% 4.4g	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	0% 0g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 3.36g	g per day for Men 19-50 years
Fiber	35% 13.3g	39.5% 15g	38g per day for Men 19-50 years
Protein	35.7% 20g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole grain, sandwich-type, with peanut butter filling	Oil 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	39.5% 0.47mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.3% 0.33mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.6% 8.9mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	86.4% 1.12mg	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	26.2% 105μg	83% 332μg	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	1.73% 1.56mg	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	25% 3.73mg	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.38μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole grain, sandwich-type, with peanut butter filling	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	48.7% 0.44mg	284% 2.56mg	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	54.4% 4.35mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	36% 152mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	NA	128% 2.95mg	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	52% 363mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	48% 26.5μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	60% 900mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.28% 10.4g	0.059% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Crackers, whole grain, sandwich-type, with peanut butter filling vs Oil Roasted Sunflower Seeds:

• Crackers, whole grain, sandwich-type, with peanut butter filling have 1.5 times more Vitamin B3 and 1.5 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.6 times more Vitamin B6, 3.2 times more Vitamin B9, more Vitamin C and 13.8 times more Vitamin E than Crackers, whole grain, sandwich-type, with peanut butter filling.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B2 per 5 oz.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling as well as Oil Roasted 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 grain, sandwich-type, with peanut butter filling vs Oil Roasted Sunflower Seeds:

• Crackers, whole grain, sandwich-type, with peanut butter filling have 211.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.6 times more Calcium, 5.8 times more Copper, 1.4 times more Iron, 4.4 times more Phosphorus, 1.5 times more Potassium, 4.2 times more Selenium and 2.5 times more Zinc than Crackers, whole grain, sandwich-type, with peanut butter filling.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling and Oil Roasted Sunflower Seed Kernels have similar amounts of Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Crackers, whole grain, sandwich-type, with peanut butter filling have 5.9 times more Omega 3, 2.4 times more Carbohydrate and 3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Energy, 2.4 times more Fat, 1.6 times more Saturated Fat, 8.5 times more Omega 6 and 1.4 times more Protein than Crackers, whole grain, sandwich-type, with peanut butter filling.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling and Oil Roasted Sunflower Seed Kernels have similar amounts of Fiber per 5 oz.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.