Comparing Nutrients in 7 ounces Crackers, wheat, reduced fat VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, reduced fat	8%	27%	65%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Crackers, wheat, reduced fat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	30.4% 881kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	27.4% 26.5g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	108% 1.72g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	72% 12.3g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	109% 142g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	41% 29.8g	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	2.4% 1.75g	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	% 3.08g	NA	g per day for Men 19-50 years
Sucrose	% 18.3g	NA	g per day for Men 19-50 years
Fiber	17.8% 6.75g	58% 22g	38g per day for Men 19-50 years
Protein	33% 18.5g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, reduced fat	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	103% 1.24mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.2% 0.54mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.5% 10mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.2% 1mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	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	63% 252μg	118% 470μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11.6% 0.28μg	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	15.6% 2.34mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41% 49μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, reduced fat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	16% 159mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	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	125% 9.96mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	22.2% 93mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	184% 4.22mg	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	73% 512mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	37.5% 20.6μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	103% 1540mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	31.4% 3.45mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.15% 5.4g	0.064% 2.4g	3700g per day for Men 19-50 years

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

• Crackers, wheat, reduced fat have 5.9 times more Vitamin B1, more Vitamin B12 and 9.1 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, 13.8 times more Vitamin B5, 5.4 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C and 22.1 times more Vitamin E than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 7 oz.
• Both Crackers, wheat, reduced fat as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Crackers, wheat, reduced fat vs Roasted Sunflower Seeds:

• Crackers, wheat, reduced fat have 1.3 times more Iron and 258.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 8.2 times more Copper, 2.7 times more Magnesium, 4.5 times more Phosphorus, 4 times more Potassium, 7.6 times more Selenium and 3 times more Zinc than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium and Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Crackers, wheat, reduced fat have 12.6 times more Omega 3, 3 times more Carbohydrate and 5.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Energy, 3.7 times more Fat, 2.5 times more Saturated Fat, 5.3 times more Omega 6, 3.3 times more Fiber and 2.1 times more Protein than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.