Comparing Nutrients in 7 ounces Crackers, wheat, low salt VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, low salt	7%	39%	54%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Crackers, wheat, low salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	32.4% 939kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	42% 41g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	32% 10.3g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	17.4% 0.28g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	31% 5.26g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	35.7% 26g	7.47% 5.4g	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	23.5% 8.93g	58% 22g	38g per day for Men 19-50 years
Protein	30.5% 17g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, low salt	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	83.5% 1mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.5% 9.84mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	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	25% 99μg	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	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	6.6% 0.99mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, low salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.72% 97mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	404% 3.63mg	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	109% 8.73mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	154% 3.53mg	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	62.4% 437mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	122% 67μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	25% 377mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.17% 6.15g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Crackers, wheat, low salt vs Roasted Sunflower Seeds:

• Crackers, wheat, low salt have 4.8 times more Vitamin B1, 1.3 times more Vitamin B2 and 3.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Vitamin B3, 13.5 times more Vitamin B5, 5.9 times more Vitamin B6, 4.7 times more Vitamin B9, more Vitamin C and 52.2 times more Vitamin E than Crackers, wheat, low salt.
• Both Crackers, wheat, low salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Crackers, wheat, low salt vs Roasted Sunflower Seeds:

• Crackers, wheat, low salt have 63.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Calcium, 5.8 times more Copper, 2.1 times more Magnesium, 5.3 times more Phosphorus, 4.2 times more Potassium, 2.4 times more Selenium and 3.3 times more Zinc than Crackers, wheat, low salt.
• Both Crackers, wheat, low salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron and Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Crackers, wheat, low salt have 2 times more Omega 3, 2.7 times more Carbohydrate and 4.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.4 times more Fat, 12.4 times more Omega 6, 2.5 times more Fiber and 2.2 times more Protein than Crackers, wheat, low salt.
• Both Crackers, wheat, low salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Saturated Fat per 7 oz.
• Both Crackers, wheat, low salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.