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

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole grain, sandwich-type, with peanut butter filling	12%	41%	47%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Crackers, whole grain, sandwich-type, with peanut butter filling	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	32% 923kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	43.3% 42g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	28% 8.98g	37% 12g	32g per day for Men 19-50 years
Omega 3	59.3% 0.95g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	47% 7.96g	436% 74g	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	31.4% 41g	130g per day for Men 19-50 years
Sugars	25.8% 18.7g	NA	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	49% 18.7g	60% 23g	38g per day for Men 19-50 years
Protein	50% 28g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole grain, sandwich-type, with peanut butter filling	Toasted 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	55.2% 0.66mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78% 12.5mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	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	36.7% 147μg	118% 472μg	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	34.8% 5.2mg	NA	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	404% 3.64mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	50.6% 212mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	NA	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	72.6% 508mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	19.3% 655mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	67.5% 37μg	NA	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	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.39% 14.5g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Crackers, whole grain, sandwich-type, with peanut butter filling vs Toasted Sunflower Seeds:

• Crackers, whole grain, sandwich-type, with peanut butter filling have 1.5 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 3.7 times more Vitamin B6, 3.2 times more Vitamin B9 and more Vitamin C than Crackers, whole grain, sandwich-type, with peanut butter filling.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 and Vitamin B2 per 7 oz.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling as well as Toasted 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 grain, sandwich-type, with peanut butter filling vs Toasted Sunflower Seeds:

• Crackers, whole grain, sandwich-type, with peanut butter filling have 211.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Calcium, 5.9 times more Copper, 2.2 times more Iron, 4.5 times more Phosphorus, 1.5 times more Potassium and 2.6 times more Zinc than Crackers, whole grain, sandwich-type, with peanut butter filling.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling and Toasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Crackers, whole grain, sandwich-type, with peanut butter filling have 6.1 times more Omega 3 and 2.7 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Energy, 2.7 times more Fat, 1.3 times more Saturated Fat and 9.3 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 Toasted Sunflower Seed Kernels no Salt have similar amounts of Fiber and Protein per 7 oz.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.