Comparing Nutrients in 7 ounces Crackers, standard snack-type, with whole wheat VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, with whole wheat	6%	35%	59%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Crackers, standard snack-type, with whole wheat	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	31.7% 919kcal	42.2% 1224kcal	2900kcal per day for Men 19-50 years
Fat	36.5% 35.4g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	27% 8.62g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	111% 1.77g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	82% 14g	114% 19.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 136g	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	28.5% 20.7g	29% 21g	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	0.49% 0.36g	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	% 0.48g	% 0g	g per day for Men 19-50 years
Sucrose	% 19.2g	% 21g	g per day for Men 19-50 years
Fiber	25.6% 9.72g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	26% 14.5g	61.2% 34.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, with whole wheat	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.2% 8.84mg	83.7% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	84% 1.1mg	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	28.8% 115μg	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	5.95% 5.36mg	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	38.4% 5.75mg	303% 45.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.5% 28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, with whole wheat	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	33% 331mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	43.4% 0.39mg	352% 3.17mg	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	91% 7.24mg	102% 8.18mg	8mg per day for Men 19-50 years
Magnesium	22.2% 93mg	147% 617mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	179% 4.1mg	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	101% 706mg	189% 1322mg	700mg per day for Men 19-50 years
Potassium	12% 415mg	33.6% 1143mg	3400mg per day for Men 19-50 years
Selenium	31.4% 17.3μg	377% 207μg	55μg per day for Men 19-50 years
Sodium	99% 1484mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	88.2% 9.7mg	11mg per day for Men 19-50 years
Water	0.15% 5.4g	0.033% 1.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, standard snack-type, with whole wheat VS Sunflower Seed Butter per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, standard snack-type, with whole wheat versus 7 oz of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Crackers, standard snack-type, with whole wheat vs Sunflower Seed Butter:

• 7 ounces of Crackers, standard snack-type, with whole wheat have 6 times more Vitamin B1 and 1.5 times more Vitamin B2 than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 1.5 times more Vitamin B3, 2.5 times more Vitamin B5, 3.1 times more Vitamin B6, 4.1 times more Vitamin B9, more Vitamin C and 7.9 times more Vitamin E than Crackers, standard snack-type, with whole wheat.
• 7 ounces of Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin C
• Both Crackers, standard snack-type, with whole wheat as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Crackers, standard snack-type, with whole wheat vs Sunflower Seed Butter:

• 7 ounces of Crackers, standard snack-type, with whole wheat have 2.6 times more Calcium and 249.3 times more Sodium than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 8.1 times more Copper, 6.6 times more Magnesium, 2.3 times more Manganese, 1.9 times more Phosphorus, 2.8 times more Potassium, 12 times more Selenium and 4.4 times more Zinc than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Sunflower Seed Butter contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, standard snack-type, with whole wheat have 17.8 times more Omega 3 and 2.9 times more Carbohydrate than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 1.3 times more Energy, 3.1 times more Fat, 1.4 times more Omega 6 and 2.4 times more Protein than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Sunflower Seed Butter offer comparable quantities of Saturated Fat, Sugars and Fiber per seven ounces.