Comparing Nutrients in 7 ounces Crackers, standard snack-type, regular, low salt VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular, low salt	6%	45%	49%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Crackers, standard snack-type, regular, low salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	34.4% 996kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	51.8% 50.2g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	23.4% 7.5g	44% 14g	32g per day for Men 19-50 years
Omega 3	81.2% 1.3g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	103% 17.6g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	35% 45.4g	130g per day for Men 19-50 years
Sugars	4.9% 3.55g	8.5% 6.17g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	55.4% 21g	38g per day for Men 19-50 years
Protein	26.2% 14.7g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular, low salt	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	67.5% 0.81mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.2% 0.68mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.2% 8.03mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.1% 0.11mg	121% 1.57mg	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	44.7% 179μg	116% 464μg	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	2.43% 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	27% 4.03mg	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.4% 12.5μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular, low salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	24% 238mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	398% 3.58mg	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	89.3% 7.14mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	179% 4.13mg	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	64.6% 452mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	20.7% 704mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	28.6% 429mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.19% 6.95g	0.083% 3.06g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Crackers, standard snack-type, regular, low salt vs Oil Roasted Sunflower Seeds:

• Crackers, standard snack-type, regular, low salt have 1.3 times more Vitamin B1, 1.2 times more Vitamin B2 and 2 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 25.6 times more Vitamin B5, 14.9 times more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin C and 17.9 times more Vitamin E than Crackers, standard snack-type, regular, low salt.
• Both Crackers, standard snack-type, regular, low salt and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B3 per 7 oz.
• Both Crackers, standard snack-type, regular, low salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Crackers, standard snack-type, regular, low salt vs Oil Roasted Sunflower Seeds:

• Crackers, standard snack-type, regular, low salt have 1.4 times more Calcium and 72 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 8.5 times more Copper, 4.7 times more Magnesium, 3.7 times more Manganese, 5 times more Phosphorus, 1.4 times more Potassium, 11.8 times more Selenium and 7.7 times more Zinc than Crackers, standard snack-type, regular, low salt.
• Both Crackers, standard snack-type, regular, low salt and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Crackers, standard snack-type, regular, low salt have 8.1 times more Omega 3 and 2.7 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2 times more Fat, 1.9 times more Saturated Fat, 3.9 times more Omega 6, 1.7 times more Sugars, 6.6 times more Fiber and 2.7 times more Protein than Crackers, standard snack-type, regular, low salt.
• Both Crackers, standard snack-type, regular, low salt and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 7 oz.
• Both Crackers, standard snack-type, regular, low salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.