Comparing Nutrients in 7 ounces Crackers, multigrain VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Crackers, multigrain	6%	38%	56%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Crackers, multigrain	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	33% 957kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	41.7% 40.5g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	20.5% 6.55g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	169% 2.7g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	122% 20.7g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 134g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	33% 24g	7.47% 5.4g	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	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	18.3% 6.95g	58% 22g	38g per day for Men 19-50 years
Protein	25% 14g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, multigrain	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	86% 1.03mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.75mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	123% 1.6mg	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	51% 204μg	118% 470μg	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	3.1% 2.78mg	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	23% 3.47mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	59.5% 71.4μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, multigrain	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	404% 3.63mg	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	64.2% 5.14mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	NA	182% 4.2mg	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	82.8% 579mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	10% 339mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	94% 51.8μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	117% 1752mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.13% 4.96g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Crackers, multigrain vs Roasted Sunflower Seeds:

• Crackers, multigrain have 4.9 times more Vitamin B1 and 13.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Vitamin B3, 6.9 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin C and 14.9 times more Vitamin E than Crackers, multigrain.
• Both Crackers, multigrain and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 7 oz.
• Both Crackers, multigrain as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Crackers, multigrain vs Roasted Sunflower Seeds:

• Crackers, multigrain have 294.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5 times more Calcium, 12.1 times more Copper, 1.5 times more Iron, 4.4 times more Magnesium, 4 times more Phosphorus, 5 times more Potassium, 3 times more Selenium and 5.4 times more Zinc than Crackers, multigrain.

Comparison of macro-nutrients per 7 ounces:

• Crackers, multigrain have 19.7 times more Omega 3, 2.8 times more Carbohydrate and 4.4 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.4 times more Fat, 1.6 times more Saturated Fat, 3.1 times more Omega 6, 3.2 times more Fiber and 2.7 times more Protein than Crackers, multigrain.
• Both Crackers, multigrain and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 7 oz.
• Both Crackers, multigrain as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.