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

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, with whole wheat	6%	35%	59%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Crackers, standard snack-type, with whole wheat	Sunflower Seeds	Recommended Dietary Allowance
Energy	31.7% 919kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	36.5% 35.4g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	27% 8.62g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	111% 1.77g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	82% 14g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 136g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	28.5% 20.7g	7.17% 5.2g	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	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	% 0.48g	NA	g per day for Men 19-50 years
Sucrose	% 19.2g	% 4.96g	g per day for Men 19-50 years
Fiber	25.6% 9.72g	45% 17g	38g per day for Men 19-50 years
Protein	26% 14.5g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, with whole wheat	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.2% 8.84mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	205% 2.67mg	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	113% 450μg	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	38.4% 5.75mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.5% 28μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, with whole wheat	Sunflower Seeds	Recommended Dietary Allowance
Calcium	33% 331mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	43.4% 0.39mg	397% 3.57mg	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	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	22.2% 93mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	168% 3.87mg	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	187% 1310mg	700mg per day for Men 19-50 years
Potassium	12% 415mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	31.4% 17.3μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	99% 1484mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.15% 5.4g	0.25% 9.4g	3700g per day for Men 19-50 years

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

• Crackers, standard snack-type, with whole wheat have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.6 times more Vitamin B1, 1.5 times more Vitamin B2, 1.9 times more Vitamin B3, 2.4 times more Vitamin B5, 7.5 times more Vitamin B6, 3.9 times more Vitamin B9, more Vitamin C and 12.1 times more Vitamin E than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat as well as Dried 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, with whole wheat vs Sunflower Seeds:

• Crackers, standard snack-type, with whole wheat have 2.1 times more Calcium and 83.1 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 9.1 times more Copper, 1.4 times more Iron, 6.9 times more Magnesium, 2.1 times more Manganese, 1.9 times more Phosphorus, 3.1 times more Potassium, 6.1 times more Selenium and 4.5 times more Zinc than Crackers, standard snack-type, with whole wheat.

Comparison of macro-nutrients per 7 ounces:

• Crackers, standard snack-type, with whole wheat have 14.9 times more Omega 3, 3.4 times more Carbohydrate and 4 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Energy, 2.9 times more Fat, 3.3 times more Omega 6, 1.8 times more Fiber and 2.9 times more Protein than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Dried Sunflower Seed Kernels have similar amounts of Saturated Fat per 7 oz.
• Both Crackers, standard snack-type, with whole wheat as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.