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

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole grain, sandwich-type, with peanut butter filling	12%	41%	47%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Crackers, whole grain, sandwich-type, with peanut butter filling	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	22.7% 659kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	20% 6.4g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	42.3% 0.68g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	33.5% 5.7g	312% 53g	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	22.5% 29g	130g per day for Men 19-50 years
Sugars	18.4% 13.3g	NA	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	35% 13.3g	43% 16.3g	38g per day for Men 19-50 years
Protein	35.7% 20g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole grain, sandwich-type, with peanut butter filling	Toasted 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	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.3% 0.33mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.6% 8.9mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	87.8% 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	26.2% 105μg	84.3% 337μg	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	25% 3.73mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.38μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole grain, sandwich-type, with peanut butter filling	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	48.7% 0.44mg	289% 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	54.4% 4.35mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	36% 152mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	NA	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	52% 363mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	48% 26.5μg	NA	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	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	0.28% 10.4g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole grain, sandwich-type, with peanut butter filling VS Toasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, whole grain, sandwich-type, with peanut butter filling versus 5 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Crackers, whole grain, sandwich-type, with peanut butter filling have 1.5 times more Vitamin B3 than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 3.7 times more Vitamin B6 and 3.2 times more Vitamin B9 than Crackers, whole grain, sandwich-type, with peanut butter filling.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling and Toasted Sunflower Seeds provide similar amounts of Vitamin B1 and Vitamin B2 per five ounces.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Crackers, whole grain, sandwich-type, with peanut butter filling vs Toasted Sunflower Seeds:

• 5 ounces of Crackers, whole grain, sandwich-type, with peanut butter filling have 211.7 times more Sodium than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Calcium, 5.9 times more Copper, 2.2 times more Iron, 4.5 times more Phosphorus, 1.5 times more Potassium and 2.6 times more Zinc than Crackers, whole grain, sandwich-type, with peanut butter filling.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling and Toasted Sunflower Seeds contain similar levels of Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, whole grain, sandwich-type, with peanut butter filling have 6.1 times more Omega 3 and 2.7 times more Carbohydrate than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Energy, 2.7 times more Fat, 1.3 times more Saturated Fat and 9.3 times more Omega 6 than Crackers, whole grain, sandwich-type, with peanut butter filling.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling and Toasted Sunflower Seeds offer comparable quantities of Fiber and Protein per five ounces.