Comparing Nutrients in 7 ounces Crackers, saltines, whole wheat (includes multi-grain) VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, whole wheat (includes multi-grain)	7%	24%	69%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Crackers, saltines, whole wheat (includes multi-grain)	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	27.2% 790kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.3g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	37% 12g	32g per day for Men 19-50 years
Omega 3	98% 1.57g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	75% 12.8g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	31.4% 41g	130g per day for Men 19-50 years
Sugars	0% 0g	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	60% 23g	38g per day for Men 19-50 years
Protein	25.3% 14g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, whole wheat (includes multi-grain)	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	77% 0.92mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.3% 0.45mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.5% 0.42mg	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	40.7% 163μg	118% 472μg	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	15.7% 2.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30.3% 36.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, whole wheat (includes multi-grain)	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	58.7% 0.53mg	404% 3.64mg	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	128% 10.2mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	129% 2.96mg	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	55.6% 389mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	13% 439mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	93% 51μg	NA	55μg per day for Men 19-50 years
Sodium	161% 2409mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	26.3% 2.9mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.53% 19.5g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines, whole wheat (includes multi-grain) VS Toasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, saltines, whole wheat (includes multi-grain) versus 7 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Crackers, saltines, whole wheat (includes multi-grain) vs Toasted Sunflower Seeds:

• 7 ounces of Crackers, saltines, whole wheat (includes multi-grain) have 1.4 times more Vitamin B1 than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B2, 10.8 times more Vitamin B5, 3.8 times more Vitamin B6 and 2.9 times more Vitamin B9 than Crackers, saltines, whole wheat (includes multi-grain).
• Both Crackers, saltines, whole wheat (includes multi-grain) and Toasted Sunflower Seeds provide similar amounts of Vitamin B3 per seven ounces.
• Both Crackers, saltines, whole wheat (includes multi-grain) as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Crackers, saltines, whole wheat (includes multi-grain) vs Toasted Sunflower Seeds:

• 7 ounces of Crackers, saltines, whole wheat (includes multi-grain) have 404.7 times more Sodium than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain more Calcium, 6.9 times more Copper, 1.3 times more Iron, 1.8 times more Magnesium, 1.4 times more Manganese, 5.9 times more Phosphorus, 2.2 times more Potassium and 3.6 times more Zinc than Crackers, saltines, whole wheat (includes multi-grain).
• 7 ounces of Crackers, saltines, whole wheat (includes multi-grain) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, saltines, whole wheat (includes multi-grain) have 10 times more Omega 3 and 3.3 times more Carbohydrate than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 5.3 times more Fat, more Saturated Fat, 5.8 times more Omega 6, 1.7 times more Fiber and 2.4 times more Protein than Crackers, saltines, whole wheat (includes multi-grain).