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

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, reduced fat	11%	16%	73%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Crackers, whole-wheat, reduced fat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	28.5% 826kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	6.6% 2.1g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	37% 6.28g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	115% 150g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	3.34% 2.42g	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	0% 0g	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	% 0.64g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	57% 21.6g	58% 22g	38g per day for Men 19-50 years
Protein	40% 22.5g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-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	30.6% 0.37mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.8% 1.8mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	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	15% 59.5μg	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	14.3% 2.14mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.7% 25μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, reduced fat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.74% 77.4mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	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	88.3% 7.06mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	56.7% 238mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	197% 4.53mg	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	103% 722mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	21.8% 740mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	99% 1478mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	54% 5.93mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.14% 5.14g	0.064% 2.4g	3700g per day for Men 19-50 years

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

• Crackers, whole-wheat, reduced fat have 1.7 times more Vitamin B1 and 4.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 11.2 times more Vitamin B2, 1.3 times more Vitamin B3, 7.8 times more Vitamin B5, 4.1 times more Vitamin B6, 7.9 times more Vitamin B9, more Vitamin C and 24.2 times more Vitamin E than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat 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, whole-wheat, reduced fat vs Roasted Sunflower Seeds:

• Crackers, whole-wheat, reduced fat have 248.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Calcium, 4.1 times more Copper, 3.2 times more Phosphorus, 2.3 times more Potassium, 5.6 times more Selenium and 1.8 times more Zinc than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron, Magnesium and Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Crackers, whole-wheat, reduced fat have 5.8 times more Omega 3 and 3.1 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Energy, 6.6 times more Fat, 4.9 times more Saturated Fat, 10.4 times more Omega 6, 2.2 times more Sugars and 1.7 times more Protein than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Fiber per 7 oz.
• Both Crackers, whole-wheat, reduced fat as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.