Comparing Nutrients in 100 grams Crackers, toast thins, low sodium VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Crackers, toast thins, low sodium	6%	33%	61%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Crackers, toast thins, low sodium	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	15.2% 442kcal	20% 582kcal	2900kcal per day for Men 19-50 years
Fat	16.6% 16g	51.3% 49.8g	97g per day for Men 19-50 years
Saturated Fat	10% 3.23g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	60.6% 0.97g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	45% 7.65g	193% 32.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.7g	18.5% 24g	130g per day for Men 19-50 years
Sugars	17.8% 13g	3.77% 2.73g	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	25.5% 9.7g	29.2% 11g	38g per day for Men 19-50 years
Protein	11.5% 6.45g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, toast thins, low sodium	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	31% 0.37mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.3% 3.72mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	141% 7.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	62% 0.8mg	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	8.25% 33μg	59.3% 237μg	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	1.56% 1.4mg	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	11.3% 1.7mg	174% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.6μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, toast thins, low sodium	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	203% 1.83mg	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	43.5% 3.48mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	NA	92% 2.1mg	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	38% 266mg	165% 1155mg	700mg per day for Men 19-50 years
Potassium	9% 306mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	84% 46μg	144% 79.3μg	55μg per day for Men 19-50 years
Sodium	11.8% 177mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	17.6% 1.94mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.22% 8.1g	0.032% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Crackers, toast thins, low sodium vs Roasted Sunflower Seeds:

• Crackers, toast thins, low sodium have 3.5 times more Vitamin B1 and 10.2 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Vitamin B2, 1.9 times more Vitamin B3, 2.6 times more Vitamin B6, 7.2 times more Vitamin B9, more Vitamin C and 15.4 times more Vitamin E than Crackers, toast thins, low sodium.
• Both Crackers, toast thins, low sodium as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Crackers, toast thins, low sodium vs Roasted Sunflower Seeds:

• Crackers, toast thins, low sodium have 59 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain more Calcium, 6 times more Copper, 1.3 times more Magnesium, 4.3 times more Phosphorus, 2.8 times more Potassium, 1.7 times more Selenium and 2.7 times more Zinc than Crackers, toast thins, low sodium.
• Both Crackers, toast thins, low sodium and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Crackers, toast thins, low sodium have 14 times more Omega 3, 2.8 times more Carbohydrate and 4.7 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Energy, 3.1 times more Fat, 1.6 times more Saturated Fat, 4.3 times more Omega 6 and 3 times more Protein than Crackers, toast thins, low sodium.
• Both Crackers, toast thins, low sodium and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Fiber per 100 g.
• Both Crackers, toast thins, low sodium as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.