Comparing Nutrients in 100 grams Crackers, multigrain VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Crackers, multigrain	6%	38%	56%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Crackers, multigrain	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	16.6% 482kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.4g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	85% 1.36g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	61.4% 10.4g	201% 34.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.6g	17.6% 23g	130g per day for Men 19-50 years
Sugars	16.6% 12g	4.3% 3.1g	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	% 0.74g	g per day for Men 19-50 years
Sucrose	NA	% 2.37g	g per day for Men 19-50 years
Fiber	9.2% 3.5g	28% 10.6g	38g per day for Men 19-50 years
Protein	12.7% 7.1g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Crackers, multigrain	Oil 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	43.3% 0.52mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9% 0.12mg	61% 0.79mg	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	25.8% 103μg	58.5% 234μg	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	1.22% 1.1mg	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	11.7% 1.75mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, multigrain	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.4% 14mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	200% 1.8mg	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	32.4% 2.6mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	6.9% 29mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	NA	90% 2.08mg	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	41.7% 292mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	5.03% 171mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	47.5% 26μg	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	59% 883mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	8.9% 0.98mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.068% 2.5g	0.042% 1.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Crackers, multigrain vs Oil Roasted Sunflower Seeds:

• Crackers, multigrain have 1.6 times more Vitamin B1 and 11.6 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 6.8 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin C and 20.8 times more Vitamin E than Crackers, multigrain.
• Both Crackers, multigrain and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B3 per 100 g.
• Both Crackers, multigrain as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Crackers, multigrain vs Oil Roasted Sunflower Seeds:

• Crackers, multigrain have 294.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 6.2 times more Calcium, 11.9 times more Copper, 1.7 times more Iron, 4.4 times more Magnesium, 3.9 times more Phosphorus, 2.8 times more Potassium, 3 times more Selenium and 5.3 times more Zinc than Crackers, multigrain.

Comparison of macro-nutrients per 100 grams:

• Crackers, multigrain have 16.8 times more Omega 3, 3 times more Carbohydrate and 3.9 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.5 times more Fat, 2.1 times more Saturated Fat, 3.3 times more Omega 6, 3 times more Fiber and 2.8 times more Protein than Crackers, multigrain.
• Both Crackers, multigrain and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 100 g.
• Both Crackers, multigrain as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.