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Comparing Nutrients in 100 grams Crackers, standard snack-type, sandwich, with peanut butter fillingVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Crackers, standard snack-type, sandwich, with peanut butter filling
9%
44%
47%
Sunflower Seeds
13%
74%
13%
100 g ▼

Macro Nutrients

17%494kcal
Energy
20%584kcal
494 kcalvs584 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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25.3%24.5g
Fat
53%51.5g
24.5 gvs51.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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15%4.8g
Saturated Fat
14%4.46g
4.8 gvs4.46 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g
Omega 3
3.75%0.06g
0 gvs0.06 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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26.8%4.55g
Omega 6
136%23g
4.55 gvs23 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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45%58.4g
Carbohydrate
15.4%20g
58.4 gvs20 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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14.5%10.5g
Sugars
3.6%2.62g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
10.5 gvs2.62 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.7%0.51g
Fructose
NA
≤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]
0.51 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%2.76g
Glucose
NA
2.76 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%6.57g
Sucrose
%2.5g
6.57 gvs2.5 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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6.05%2.3g
Fiber
22.6%8.6g
2.3 gvs8.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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20.5%11.5g
Protein
37%20.8g
11.5 gvs20.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0.11%1μg
Vitamin A
0.33%3μg
RAE, retinol activity equivalents
1 μgvs3 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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40.8%0.49mg
Vitamin B1
123%1.48mg
Thiamine
0.49 mgvs1.48 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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21%0.27mg
Vitamin B2
27.3%0.36mg
Riboflavin
0.27 mgvs0.36 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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38.2%6.1mg
Vitamin B3
52%8.34mg
Niacin, nicotinic acid, niacinamide
6.1 mgvs8.34 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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9.5%0.48mg
Vitamin B5
22.6%1.13mg
Pantothenic acid
0.48 mgvs1.13 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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11.4%0.15mg
Vitamin B6
103%1.35mg
Pyridoxine
0.15 mgvs1.35 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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21.5%86μg
Vitamin B9
56.8%227μg
Folates and Folic Acid
86 μgvs227 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0.42%0.01μg
Vitamin B12
0%0μg
Cobalamin
0.01 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
1.56%1.4mg
Ascorbic acid
0 mgvs1.4 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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13.7%2.06mg
Vitamin E
234%35mg
Tocopherols and Tocotrienols
2.06 mgvs35 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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7.9%9.5μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
9.5 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

8.1%81mg
Calcium
7.8%78mg
81 mgvs78 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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36%0.32mg
Copper
200%1.8mg
0.32 mgvs1.8 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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34.6%2.77mg
Iron
65.6%5.25mg
2.77 mgvs5.25 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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13%55mg
Magnesium
77.4%325mg
55 mgvs325 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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34%0.78mg
Manganese
84.8%1.95mg
0.78 mgvs1.95 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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39%274mg
Phosphorus
94%660mg
274 mgvs660 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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6.32%215mg
Potassium
19%645mg
215 mgvs645 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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19.6%11μg
Selenium
96%53μg
11 μgvs53 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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53.4%801mg
Sodium
0.6%9mg
801 mgvs9 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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10.3%1.13mg
Zinc
45.5%5mg
1.13 mgvs5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.079%2.93g
Water
0.13%4.73g
2.93 gvs4.73 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Crackers, standard snack-type, sandwich, with peanut butter filling vs Sunflower Seeds:
Comparing minerals per 100 grams for Crackers, standard snack-type, sandwich, with peanut butter filling vs Sunflower Seeds:
Comparison of macro-nutrients per 100 grams:



Compare more foods per 100 g: