Comparing Nutrients in 7 ounces Crackers, standard snack-type, sandwich, with peanut butter filling VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Crackers, standard snack-type, sandwich, with peanut butter filling	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	34% 980kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	50.2% 48.7g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	29.8% 9.53g	44% 14g	32g per day for Men 19-50 years
Omega 3	0% 0g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	53% 9.03g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	35% 45.4g	130g per day for Men 19-50 years
Sugars	28.7% 21g	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	1.4% 1g	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	% 5.48g	% 1.47g	g per day for Men 19-50 years
Sucrose	% 13g	% 4.7g	g per day for Men 19-50 years
Fiber	12% 4.56g	55.4% 21g	38g per day for Men 19-50 years
Protein	40.6% 22.8g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, sandwich, with peanut butter filling	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81% 0.97mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.4% 0.54mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76% 12mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	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	42.7% 171μg	116% 464μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.83% 0.02μg	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	27.3% 4.1mg	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.7% 19μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, sandwich, with peanut butter filling	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	16% 161mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	71.4% 0.64mg	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	68.7% 5.5mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	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	77.7% 544mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	12.5% 427mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	106% 1590mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	20.4% 2.24mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.16% 5.8g	0.083% 3.06g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Crackers, standard snack-type, sandwich, with peanut butter filling vs Oil Roasted Sunflower Seeds:

• Crackers, standard snack-type, sandwich, with peanut butter filling have 1.5 times more Vitamin B1, 1.5 times more Vitamin B3 and 3.1 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 14.6 times more Vitamin B5, 5.4 times more Vitamin B6, 2.7 times more Vitamin B9, more Vitamin C and 17.6 times more Vitamin E than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 per 7 oz.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling 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, sandwich, with peanut butter filling vs Oil Roasted Sunflower Seeds:

• Crackers, standard snack-type, sandwich, with peanut butter filling have 267 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 5.6 times more Copper, 1.5 times more Iron, 2.3 times more Magnesium, 2.7 times more Manganese, 4.2 times more Phosphorus, 2.2 times more Potassium, 7.2 times more Selenium and 4.6 times more Zinc than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Crackers, standard snack-type, sandwich, with peanut butter filling have 2.6 times more Carbohydrate and 3.4 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.1 times more Fat, 1.5 times more Saturated Fat, more Omega 3, 7.5 times more Omega 6, 4.6 times more Fiber and 1.7 times more Protein than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 7 oz.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.