Comparing Nutrients in 7 ounces Crackers, whole grain, sandwich-type, with peanut butter filling VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole grain, sandwich-type, with peanut butter filling	12%	41%	47%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Crackers, whole grain, sandwich-type, with peanut butter filling	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	32% 923kcal	42.2% 1224kcal	2900kcal per day for Men 19-50 years
Fat	43.3% 42g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	28% 8.98g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	59.3% 0.95g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	47% 7.96g	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	83.3% 108g	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	25.8% 18.7g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 21g	g per day for Men 19-50 years
Fiber	49% 18.7g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	50% 28g	61.2% 34.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole grain, sandwich-type, with peanut butter filling	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	55.2% 0.66mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78% 12.5mg	83.7% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	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	36.7% 147μg	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	34.8% 5.2mg	303% 45.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.44% 8.93μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole grain, sandwich-type, with peanut butter filling	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	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	76% 6.1mg	102% 8.18mg	8mg per day for Men 19-50 years
Magnesium	50.6% 212mg	147% 617mg	420mg per day for Men 19-50 years
Manganese	NA	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	72.6% 508mg	189% 1322mg	700mg per day for Men 19-50 years
Potassium	19.3% 655mg	33.6% 1143mg	3400mg per day for Men 19-50 years
Selenium	67.5% 37μg	377% 207μg	55μg per day for Men 19-50 years
Sodium	84% 1260mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	37% 4.07mg	88.2% 9.7mg	11mg per day for Men 19-50 years
Water	0.39% 14.5g	0.033% 1.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole grain, sandwich-type, with peanut butter filling VS Sunflower Seed Butter per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, whole grain, sandwich-type, with peanut butter filling 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, whole grain, sandwich-type, with peanut butter filling vs Sunflower Seed Butter:

• 7 ounces of Crackers, whole grain, sandwich-type, with peanut butter filling have 6.3 times more Vitamin B1 and 1.4 times more Vitamin B2 than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 2.5 times more Vitamin B6, 3.2 times more Vitamin B9, more Vitamin C and 8.7 times more Vitamin E than Crackers, whole grain, sandwich-type, with peanut butter filling.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling and Sunflower Seed Butter provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Crackers, whole grain, sandwich-type, with peanut butter filling have insufficient amounts of Vitamin C
• Both Crackers, whole grain, sandwich-type, with peanut butter filling 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, whole grain, sandwich-type, with peanut butter filling vs Sunflower Seed Butter:

• 7 ounces of Crackers, whole grain, sandwich-type, with peanut butter filling have 211.7 times more Sodium than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 1.9 times more Calcium, 5.2 times more Copper, 1.3 times more Iron, 2.9 times more Magnesium, 2.6 times more Phosphorus, 1.7 times more Potassium, 5.6 times more Selenium and 2.4 times more Zinc than Crackers, whole grain, sandwich-type, with peanut butter filling.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, whole grain, sandwich-type, with peanut butter filling have 9.6 times more Omega 3, 2.3 times more Carbohydrate and 1.6 times more Fiber than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 1.3 times more Energy, 2.6 times more Fat and 2.4 times more Omega 6 than Crackers, whole grain, sandwich-type, with peanut butter filling.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling and Sunflower Seed Butter offer comparable quantities of Saturated Fat, Sugars and Protein per seven ounces.